9.7 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 three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

Metcon

Metcon (AMRAP – Reps)

In teams of two, partners alternate as you see fit complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)

12 Bar-Facing Burpees

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga