4.3 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 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

2-Position Snatch @ 80-85%

(mid-thigh, and then 2″ Below the Knee)

Metcon

Metcon (Time)

For time:

800 Meter Run

50 Chest-to-Bar Pull-Ups

800 Meter Run

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga