Pay Remembrance

 In Crossfit


Announcements

Be sure to use your vouchers alongside your 30 Day Challenge

10% off all items on the website: CIREN10

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 https://www.proteinfoodshop.com/product/2-week-family-hamper/

CrossFit Cirencester – CrossFit

View Public Whiteboard

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

Jerk Complex (5-3-2-1-1-1-1-1 build to a heavy single)

BNJ

Squat Jerk

Split Jerk

Planche Progressions (10 mins have some gymnasty fun)

Work through the scales for a planche

Remembrance Day WOD 2015 (AMRAP – Rounds and Reps)

18 Min AMRAP

11 Hang Power Snatch 35/25kg

11 Burpees

11 Thrusters 35/25kg

11 Pull Ups

On the 11th minute, Stop, Rest and show your respects for the fallen with a two minute silence

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