9.6 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 (No Measure)

Three sets for max reps of:

Unbroken Shoulder Press @ 80% of bodyweight

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

Metcon

Metcon (Time)

For time:

10 Wall Ball Shots (20/14 lbs)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

to…

1 Wall Ball Shot

10 Ring Dips

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga