Saturday 3 in 1

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Metcon (AMRAP – Rounds and Reps)

Marston

Complete as many rounds as possible in 20 minutes of:

182.5kg deadlift, 1 rep

10 toes-to-bars

15 over bar burpees

*Scale appropriatley

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Metcon (Time)

3-6-9-12-15 reps for time of:

Wall Ball Shot 20/14

Sit Ups

Metcon (Time)

3 Rounds for time of:

200m Run

15 Push Press 50/35kg

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