Pre-BBQ bash

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Metcon (Time)

For Time: (25 min cap)Pairs

Score = Time Taken to complete all reps.

Every rep not completed under the time cap = 1 second penalty.

(for example if you have 3 Thrusters remaining at 25 mins, your score would be 25:03)

21 x Wall Balls (9/6kg) A then B

21 x Clean (50/35kg) A then B

15 x Wall Balls (A then B etc…)

15 x Cleans

9 x Wall Balls

9 x Cleans

9 x Bar Muscle up

9 x Thrusters (50/35kg)

7 x Bar Muscle up

7 x Thrusters

5 x Bar Muscle up

5 x Thrusters

All reps must be complete before starting next movement

Metcon (Weight)

12 mins

Max Power Output of Clusters (You choose your weight)

Tag in/out

Every 2 mins complete 100m Row/Ski Each

Score weight x reps

Metcon (Time)

3 rounds for time (shared equally) 10 min T/C

20x BBJO

30x AKBS 32/24kg

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