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CrossFit Cirencester – CrossFit

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Mini Met-Con 9 (No Measure)

2 rds

25 x DU

5 x inverted burpees

10 x air squat

Shoulder Press (5×6 @Tempo 90 secs rest)

Front lever (Use a band to scale: 10 minss, best set)

Establish your hardest scale for a front lever

Metcon (AMRAP – Reps)

Pairs WOD.

15 Min AMRAP (alternating rounds)

A. 250m Row + max reps Wall ball (Athlete 1 rows, 2 complete as many WB’s as possible then swithch)

B. 200m Run + Max reps Burpees (one runs the other attemps max reps burpees, then switch

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