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 In Crossfit

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CrossFit Cirencester – Family WOD

View Public Whiteboard

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

Games

Thruster (3-3-3-3-3)

Metcon (Time)

21-15-9-6-3

Thruster @50% of top weight from 3’s

Bar hops

Wall Walkers (3×30:30)

Walk backwards up the wall, with your hands within 1m of the wall, keeping your trunk very tight. Transfer weight on to one hand and pick opposite hand off the floor and tap your shoulder.
Score an average

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