Final Full Friday

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CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Barbell Complex (10 mins EMOM building over 5. x5 @ working weight)

Complete the following with out releasing the bar:


Hang Power Clean

Push Jerk

Back Squat

Team Thorium WOD 3 “Melting Point” (Time)

90 Calories Rower (1 Rowing Machine)

90 Box Jumps/Step Ups 20in/24in

42 Barbell Thrusters 30kg/42.5kg

42 Pull Ups

90 Double Unders (2 Ropes, you can be holding the rope)

For Time

Calories and Reps can be partitioned between you and your partner as you like. One Competitor works one rests.

Scaling for WOD 3

L1 Jumping Pull Ups instead of Pull Ups

L2 Jumping Pull Ups instead of Pull Ups, 30 Down Ups instead of Double Unders

L3 15/20 kg Barbell Thrusters, Jumping Pull Ups, 30 Down Ups

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