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9.3 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (Weight)

Take 15-20 minutes and build to today’s 1-RM Power Clean.

Metcon

Metcon (Time)

For time:

30 Calories of Assault Bike

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (32/24 kg)

30 Dumbbell Push Press (55/35 lb DBs)

30 Pull-Ups

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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