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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Sumo Deadlift (5×5 @85% (WUP: 50, 60, 70, 80%))

Warm-up

5 mins to prep for pairs WOD

Metcon (Calories)

In pairs: Complete for time & total Calories

A) 50 Burpee Box Jumps for time

EMOM 5x Goblet Squat 24/16kg

8 min T/C

B) 8 rounds of 40:20 Cal Row

After 8 mins Switch roles

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