Pancake Toosday Man
CrossFit Cirencester – CrossFit
Skipping practise 5 mins work on staying relaxed and efficiency.
Double-Unders (Best Unbroken)
Single Unders (Best Unbroken)
1 revolution of the rope to 1 jump
One set of:
9 Unbroken Bar Muscle Ups/Chest to Bar or Pull Up
5 Unbroken Bar Muscle-Ups
Rest as little as possible between unbroken sets.
10 minute time cap.
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Complete in pairs – Tag in out
Work on being smooth
DO NOT BURN OUT
It’s only Tuesday!
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 10 minutes of:
9 Burpee Over Bar Burpees
9 Push Press 50/35kg
9 Ring Dips