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CrossFit Cirencester – CrossFit

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lift

Conditioning

Three sets, not for time, of:

Death March x 20 reps

Immediately followed by. . .

Walking Lunge x 20 steps

Deadlift (Follow scheme below)

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Metcon (Time)

In pairs –

For time:

50 Calorie Row

50 Chest-to-Bar Pull-Ups

Shared

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
As a pair

Rich Froning = 93 reps

Sarah Maas = 90 reps

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