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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

Russian Baby Maker

Metcon (Time)

Teams of 3

For time:

100 Calories, Rowing

90 Wallball Shots, 20/14

80 Calories, Rowing

70 Burpees

60 Calories, Rowing

50 Toes-to-bar

40 Calories, Rowing

30 Handstand Push-ups

20 Calories, Rowing

10 Pull-ups

Metcon (Time)

21-15-9 reps of:

140kg Pairs Deadlifts

Burpees (3’s)

Two athletes will work together to deadlift the bar loaded to 140kg. Burpees will be synchronised.

Metcon (Weight)

In 3’s:

1-rep-max snatch

1-rep-max clean

1-rep-max clean and jerk

For each lift, athletes will have two attempts. One athlete will snatch, one will clean and the other will clean and jerk. The team score is the sum of the max snatch, plus the max clean, plus the max clean and jerk.

12 minutes

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