8.3 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)

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 80%

*Set 4 – 6 reps @ 90%

*Set 5 – 4 reps @ 95%

*Set 6 – 2 reps @ 100%

Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

Metcon

Metcon (Time)

Three rounds for time of:

800 Meter Run

40 Cossack Squats (24/16 kg KB Goblet Hold)

20 Pull-Ups

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga