A Saturday Special

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CrossFit Cirencester – CrossFit

Extra Notes

This week it’s teams of 4. Warm up together, 10 minutes. Briefing at 08:40, Met-con 1 starts at 08:45.

Be on time and be ready!

Metcon (Time)

For time in relay style complete the chipper:

DB OH Lunge on the spot x60 reps @25/15kg

50x Wall Ball 20/14lb

100x DU

5x Rope climb

Once station is clear you can proceed

The clock stops once athlete D completes the rope climb.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 In pairs relay style:

30x Shoulder Tap

10x Toes to Bar

10x Dead Lift

Add two reps to each movement after every successful round

High five to tag in & out

Once station is clear your pair can proceed

Metcon (Time)

In full team of 4 complete the following:


Muscle Ups

DB Overhead Squats 25/15kg

Metcon (Time)

For time in relay style:

30 cal Row

20 burpee box jump overs

10 D-Ball to platform

Tag in next athlete

Clock stops when all 4 athletes have completed MET-Con

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