Change up for Wild West

 In Workouts

CrossFit Cirencester – CrossFit

View Public Whiteboard

Extra Notes

Team of 5 – Two Females, Three Males ideally

Have Fun

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

In Alternating Pairs – YGIG full Rounds: synchronised all movements

6 synchro Burpee Pull Ups

6x Synchro T2B (At the bottom)

6x Jumping Lunges per leg (12 total)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200 Deadlifts @100/85kg

(A working, B & C Resting, D & E Hang on Rig)

– Change weight to 80/65kg

200 DB Squat Cleans 22.5/15kg

(A working, B & C Resting, D & E Holding BB in Front Rack)

800m (worth 4 reps) Run Together (As a team carrying Med Ball)

150 Burpee Box Jump Overs (performed one after the other – circling around the box)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Each Athlete must complete in order, once the station is clear next person can start:

500m Row

30x Air Squat

10x DB Snatch 22.5/15kg

*Only full rounds count

Conditioning

AMRAP 4 (1 min transition)

A) Sled Push 100kg

B) Sled Drag 80kg

C) D-Ball Clean 70/50kg

Recent Posts