8.6 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)

3-7 sets:

7 strict pull ups

7 strict press ups on P-bars

All with perfect form for quality reps.

Metcon

Metcon (Time)

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga