Post Murph Met-Con

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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


Three sets of:

Seated Single-Arm Dumbbell Press x 6-8 reps @ Tempo

L-Sit x 45-60 seconds (accumulated)

Rest 90 seconds

Metcon (Time)

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

5 Man-Makers 20/15kg

Recovery & equipment clean up

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