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CrossFit Cirencester – MET-Con

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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


Three sets of:

Kettlebell Swings x 20 reps

Rest 45 seconds

Kettlebell Shoulder Press x 8-10 reps @ Tempo

Rest 45 seconds

Dumbbell Walking Lunge x 20 steps (10 per leg)

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Dumbbell Thrusters

12 V-Ups

Recovery & equipment clean up

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