8.1 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)

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Bar-Facing Burpees

Hang Squat Snatches (95/65 lbs)

26/9/18