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 In Crossfit


CrossFit Cirencester – Advanced Programing

Back Squat (15-20 MFD x10)

Good Mornings (5×6 Heavy -ish)

Metcon (AMRAP – Rounds)

EMOM30 –

1st min:

20sec MAX Cal ski

2nd min:

20sec MAX 4” plate deficit pushups

3rd min:

20sec MAX chest to bar pullups

4th min:

200m Medball run 20/14

5th min:

Rest remainder of time coming back from run

Record consecutive successful rounds

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