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CrossFit Cirencester – Advanced Programing

Split Jerk (15-20 mins MFD x2 reps)

Metcon (Weight)

EMOM10 –

From Rack

1 Front Squat + 1 Split Jerk

Metcon (AMRAP – Reps)

4 sets –

20 Bike/Ski/Row Cals ASFAST (As Fast As Possible) + Max Unrbroken

Chest to Bars

REST 3mins in between sets

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (Time)

Immediately into

15-12-9

Wallballs 20/14

Strict pullups

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