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CrossFit Cirencester – CrossFit

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Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways

Build to a max complex in 15 minutes

1 X Low hang power clean

1 X Front squat

1 X Split jerk

Skill

Warm up skill!

EMOM – 10

a) 20 Double unders

b) 45 second dead hang

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 – Pairs YGIG

5 Clean and jerks 50/35kg

7 Over bar Burpees

9 Wallballs

If the class is quiet, try it SOLO

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