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CrossFit Cirencester – MET-Con

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


Four sets of:

Back Squat 6-8 reps @ tempo

Rest 45 seconds

Single Arm Dumbbell Row x 8-10reps each arm

rest 45sec

Hollow Body Rock x 45-60sec

rest 45sec

Metcon (Time)

Three rounds for time of:

500 Meter Row

20 Alternating Cossack Squats

10 Strict Toes to Bar (or Hanging Leg Raises)

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