Doing it at Strongest Box

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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla


Duck Walk



Power Jerk (Power Jerk+Jerk (5 sec hold overhead on last rep))

From Front Rack – Slow, short dip, Aggressive drive from legs with an aggressive head movement. Punch the arms straight while dropping under the bar. Feet move just 1 inch outside FS foot position. Loud and fast.
70% x 2+1, 75% x 2+1 x 5

Behind the neck Press (6×3 @70%)

Back Rack Lunge (3×12 (per leg) RPE 7/10)

Wind screen wipers (3x Max reps)

Hang at arms length on the rig, create a lateral movement from the hips simulating a windscreen wiper

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