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CrossFit Cirencester – Family WOD

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Warm-up

3 Rounds

2 Forward rolls on blue mat

5m Line hop

10 Kip swings

5m Crab walk

Skill

10 minutes

Odd object carry

D-Ball & KB Farmers

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

In pairs, complete as many rounds as possible of

5 Mat jumps 16″

10m KB farmers carry (up & back)

5 Burpees over an ab mat

5 ab-mat sit-ups

10m Farmers carry (up & back).

*One athlete works while the other rests. Team mate resting must hold a plate during the AMRAP.

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