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CrossFit Cirencester – Family WOD

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Warm-up

Simon says. The penalty is 5 Burpees if you do somthing with out simon saying.

Skill

Rope Climbs – 10 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

16 Jumps on & over the plate (over is 1 back is 2)

8 Plate ground to over head

1 Rope climb

Games

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