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Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – Advanced Programing

Sumo Deadlift (15-20 MFD x3 reps)

Skill

6 sets –

3-5 Ring Muscle up + 10 back extension

Metcon (AMRAP – Rounds and Reps)

AMRAP18 (As Many Reps As Possible in 18mins)

300m Row

10 HSPUS (weighted vest optional)

*Do not use weight vest you have cannot perform 80x HSPUS in a

workout

Accessory

4×6 Heavy KB lunges each leg

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