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CrossFit Cirencester – CrossFit

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Extra Notes

Teams of 4 2xM +2xF

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

60x Cleans 70/55 (Scale 50/35)

60x Burpee over bar

60x HSPU

One pair works on AMRAP (one person at a time), the other pair Run 400m together. Once complete start from where A’s left off

Metcon (AMRAP – Reps)

For total reps YGIG (Switch every 10 reps)

0-5 mins: Max Synchro Box Jumps (Top & Bottom)

5-10: Max Partner Wall Ball

10-15: Max Synchro KB Sumo DL 32/24kg

15-20: Max Synchro Air Squats

Metcon (Time)

Chipper for time (Any combo)

1600m Row (200m efforts)

30x Synchro DB Snatch 25/15kg (scale 20/10)

1200m Row

25 Synchro DB Snatch

800m

20 synchro snatch

All snatches must be synchro at the top (alternating arms), communicate and rest when needed)

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