5.4 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 (Time)

In teams of three, complete the following for time:

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans (115/75 lbs)

60 Box Step-Overs with Dumbbells (55/35 lb DBs)

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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