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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

Conditioning

Front Squat Ladder (descending then ascending)

60/45kgX10

80/65X8

100/85X6

110/95X4

100/85X6

80/65X8

60/45X10

Metcon (Weight)

5 sets –

Narrow Snatch grip OH lunges from Ground

4 lunges per leg

*Moderate weight, not heavy nor a Max. This is Technique

work

Metcon (Time)

For Time –

40 wallballs 20/14

14 Bar Muscle ups

40 wallballs 20/14

12 bar muscle up

40 wallballs

10 bar muscle ups

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