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CrossFit Cirencester – MET-Con

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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


Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Seated Hip Extension x 15 reps @ 2110

Station 3 – Strict Toes to Bar x 12-15 reps @ 3010

Metcon (Time)

Three rounds for time of:

Run 400 Meters

30 American Kettlebell Swings

20/15 Calories on Bike/Ski or Row

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