3.3 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)

Every 3 minutes, for 15 minutes (5 sets):

Tempo Low-Bar Back Squat x 4 reps @ 32X1

Metcon

Metcon (Time)

For time:

1200 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

800 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

400 Meter Run

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga