18.3 Complete, we are are half way through

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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Mini Met-Con 2 (No Measure)

2 rounds of:

200m Run/Row

10x Squat

10x Thruster

10x V-up

Skill

5 minutes on DB Thruster

Points of performance & efficiency

Metcon (Time)

27-21-15-9

Ass Bike/Ski/Row Cals

DB Thrusters (22.5/15kg in each hand)

Burpee to a 20kg plate
This will be an A & B workout in the busy classes – be prepared to judge

Paused Front Squat (From floor – build to a heavy single then:)

Do 1 every :30 for 12 sets @ 85-90%

Recovery & equipment clean up

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