5.3 Dauntless

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats


Pull Ups

Hip Extensions

Overhead Squats



Metcon (Weight)

Every 3 minutes, for 18 minutes (6 sets):

Front Squat x 1 rep @ 90-95% or more of 1-RM


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Hang Squat Cleans (135/95 lbs)

3 Burpee Box Jump-Overs (24″/20″)

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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