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CrossFit Cirencester – CrossFit

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Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways

Power Clean & Jerk (15 mins build to MFD (2+1))

Power Clean & Jerk

Conditioning

Same teams of 3

5×3 DB STOH @25/15kg

DB’s dont touch the floor after first rep

10 synchro burpee at the end each time you put the DB’s down

Metcon (Time)

6 rounds for time

Teams of 3: YGIG per movement –

40 Air Squats

16 Power Cleans, 60/45

7 Strict Pull-ups

200m Run

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