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Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.
Please remember that the 08:30 class this week is the Family WOD, make sure you book yourself in for the appropriate classes

CrossFit Cirencester – CrossFit

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OHS & C2B (No Measure)

Tack T-Spine, Lats, Hips

Floss Lats & Hips, OHS & Ext Rot, Hips & Ankles

27 Squats

Warm Up OHS & preferred kip

Metcon (Weight)

Every 2 minutes, for 12 minutes (6 sets):

OH Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

Rest 2 minutes between sets.

Record 1×1 at 85%

PLEASE CHECK PERCENTAGES BEFORE CLASS STARTS AND WRITE ON THE WHITEBOARD

Metcon (3 Rounds for time)

Three sets for times of:

6 Chest to Bar

50 Wall Walkers

8 Handstand Push-Ups

Rest 2 minutes

Record time for each round: score for total time

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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