Family Action

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CrossFit Cirencester – Family WOD

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Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

Games

Hedgehogs

Med Ball Tennis

Skill

Power Snatch

Kettle Bell Dead Lift

Sumo Deadlift (5-4-3-2-1 with Kettle bell)

Metcon (2 Rounds for reps)

Children

9 min. AMRAP

5 hang power snatches

10 Plate jumps 12″

15 abmat sit-ups

Teens/Adults

9 min AMRAP

5 hang power snatches

10 box jumps

15 abmat sit-ups

-rest 5 mins-

7 min AMRAP

5 deadlifts

10 plate/box jumps

15 abmat sit-ups

Muscle-ups (5-10 minute learning the progressions)

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