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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Hang Squat Clean (7×5 Building (3 second pause in Squat on rep 1))

Perform a Squat Clean from a hang position (just above knees)

Power Clean & Jerk (5 sets of 2x clean + 3x Power Jerk at Sq Clean wt)

Power Clean & Jerk

Metcon (AMRAP – Rounds and Reps)

In pairs AMRAP 15

YGIG full round

200m run (2)

4x DB Snatch 22.5/15kg (Alt)

10x DB Thruster 22.5/15kg

50x DU (100x SU)

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