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CrossFit Cirencester – CrossFit

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Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP: (Partner A completes a full RD before Partner B goes)

200M Row (worth 2 reps)

5 Over/Unders (PVC hanging off 24” box…jump over, crawl under)

Metcon (Time)

Chipper for time: Partners split work evenly

• 80 Partner Wall Balls (20/14…Partner A throws ball, partner B catches and throws

back. That’s ONE…each partner is doing 80 wall balls total)

• 60 Synchro Burpees

• 40 Sit-Ups passes with wall ball ((20/14…Partner A throws ball, partner B catches and

throws back. That’s ONE. Each partner is doing 40 sit-ups)

• 20 Synchro Wall Walks

Metcon (Time)

7 RDS for time (YGIG per RD): “Partner DT” (each partner does 7 RDS)

• 5 DL (50/35)

• 7 HPC

• 9 S2OH

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