Glacier WOD 3

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CrossFit Cirencester – CrossFit

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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


Warm up weights & establish pacing for DL & Burpees

Metcon (AMRAP – Rounds and Reps)

16.3 Team WOD

8 Minute AMRAP :

3 Deadlifts 60kg/40kg

4 Bar Facing Burpees

Male + Male

Female + Female

Male’s will alternate rounds with a male bar while female’s will alternate on a female bar. MUST tag partner to switch.

Metcon (Time)

21-15-9 Reps For Time:

Goblet Squats (24/16)

Push Ups

Metcon (Time)

3 rounds

200m Run

15 Wall Balls (20/14)

15 Hang Power Cleans (50/35)

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