Day 3

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CrossFit Cirencester – Advanced Programing

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Metcon (AMRAP – Rounds and Reps)

AMRAP3:

15 TTB

7 C&J (60/45)

-1:00rest-

Metcon (AMRAP – Rounds and Reps)

AMRAP3:

35 DU

12 OHS (50/35)

-1:00rest-

Metcon (AMRAP – Reps)

AMRAP3:

Over Bar Burpees

Metcon (AMRAP – Rounds and Reps)

Every 3:00 for 18:00:

7 DB Hang Squat Clean (25/15)

14 Box Jump (24/20)

Squat Clean (15 mins to build to a 5RM)

Metcon (AMRAP – Rounds)

Complete 200m Run every 45 seconds until failure

(if you do not complete 5 round + rest finish through 5 rounds)

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