Day 4

 In Workouts


CrossFit Cirencester – Advanced Programing

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Paused Front Squat (7×3 (hold for 3 secs))

Conditioning

5 rds

10x SA DB Shoulder Press + 20x SA DB Row (AHAP)

Power Snatch (E2MOM x7 (no dropping) Building)

Metcon (Time)

12 mins

400m Run (once each)

Then 3RM OHS in remaining time

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20x Knee raise

15x Deadlifts 60/40

10x OBB 24/20″

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12x AKBS 24/16

12x Clean 40/25

12x STOH

Metcon (Time)

4 min T/C

100m lunge 24/16kg

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