Coach Cas is the Boss

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CrossFit Cirencester – CrossFit

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Metcon (Time)

Teams of 3:

Check in with team 800m run carrying a 20/14lb Medball

60x Burpee Pul Ups

60x Box jump overs 24/20″

60x Hang Power Clean 70/45kg

Check out with 800m with 20/14lb ball again

*One person does the work, one person holds the ball & one person rests throughout.

10x Burpee penalty each time the ball is put down

Metcon (AMRAP – Rounds and Reps)


90 cal Row

60 Ring Dips

30 Over unders

– Share all reps

Metcon (Time)

A Taste of Fit Fest Oxford

10 min T/C

90x Thruster 40/30kg

90x Synchro Bar Facing Burpee (2 people)

Complete 90 Thrusters, then the burpees as quick as you can. Add 1 second per rep not completed to your time

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