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CrossFit Cirencester – CrossFit

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Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

Overhead walking lunge with plate (5×20)

Holding a plate overhead (with straight arms) complete walking lunges for the required distance or number of steps.
Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges

Deficit Push Ups (Every 2 minutes, for 10 minutes (5 sets) 4-6 reps)

Complete a push up past the point where you are level with your hands

Metcon (Time)

In teams of three, perform three rounds each for time of:

Row 800/650 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 as soon as the teammate in front of them is off and has begun the 400 meter run.

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