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 In Workouts


CrossFit Cirencester – Advanced Programing

Conditioning

EMOM12 –

2 Full Clean + 2 kneeling squat jumps

*slow Build to a moderately Heavy Full Clean 2rep Zero misses

Strength: 5 sets

2 Low Hang Power Clean and Pushpress @70%

Metcon (Time)

For Time (16 min time cap) –

3 Rounds: 60 Double unders, 15 wallballs, 15 Cal Row

2 Rounds: 50 Double unders, 30 wallballs, 15 Cal row

1 Round: 40 Double Unders, 45 wallballs, 15 Cal Row

Accessory

3×10 seated good mornings (light barbell) –slow and controlled

movement

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