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CrossFit Cirencester – Family WOD

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Mini Met-Con 5 (No Measure)

2 Rounds:

30 Penguins

10 Shoulder Dislocates PVC

10 Overhead Squats PVC

10 Good mornings PVC

Pull-ups (Pull Up progressions)


Metcon (AMRAP – Rounds and Reps)

10 minute clock AMRAP

Teams of 3

Rower 100m sprints

8 pull-ups

10 box jumps

12 air squats


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