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CrossFit Cirencester – CrossFit

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Metcon (Weight)

All athletes will proceed through the ladder. The team result will be the sum of their respective heaviest thrusters. If all athletes are not able to complete a successful thruster with the first barbell, the team is eliminated from the ladder.

EMOM 18

Males on the Odd

Females on the Even minutes

40, 50, 60, 70, 80, 90, 100, 110, 120kg Males

20, 25, 30, 35, 40, 45, 50, 55, 60kg

Metcon (Time)

21-15-9 reps x 2 for time of:

Deadlift (100/80)

Box jump (24”/20″)

The male athletes complete the 21 deadlifts, then the box jumps, then the 15 DL’s & BJ’s & finally the 9’s.

Strip the 10’s off to make 80kg’s, then they may start.

Metcon (Time)

For time:

250 Pull-ups

250 American Kettlebell swings (24/16kg)

250 Double-unders

250 Overhead squats (40/25kg)

MMM, FFF

Metcon (Time)

“Amanda”

9-9-7-7-5-5 reps for time of:

Muscle-up

Squat snatch (60/45kg)

MMM, FFF

Metcon (Time)

Row 20 calories

20 Burpees

20 dumbbell ground-to-overhead (22.5/15kg DBs)

20 Toes to bar

20 Overhead lunge (20/15kg plate)

MFMFMF

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