Murph Taster

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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

Mini Met-Con 7 (No Measure)

2 Rounds

200m run

15 Air squats

10 Supermans

30 Shoulder Tap

Games

Extra Notes

Break down of the WOD and any additional scaling if needed

Metcon (Time)

In teams of two, completely the following for time:

1200 Meter Run (together)

immediately followed by…

Partners alternate movements to complete a total of 16 rounds for time of:

6 Strict Pull-Ups

12 Dumbbell Push Presses

18 Air Squats

Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve completed 16 rounds.

Recovery & equipment clean up

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