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CrossFit Cirencester – CrossFit

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Extra Notes

Teams of 6

3 males & 3 females

Warm up together (Captain’s choice) and prep for the WODs

10 minutes

Metcon (Time)

Muscle up & Snatch (Modified)

Men complete 30-24-18-12-6 reps of:

Muscle-ups

50kg squat snatches

Then, women complete 27-21-15-9-3 reps of:

Chest to bar pull-ups

25kg squat snatches

The 3 men will complete the couplet of 30-24-18-12-6 reps of muscle-ups and squat snatches. After the 12-minute time cap, there will be a 1-minute transition, then the 3 women will complete 27-21-15-9-3 reps of the couplet.

Metcon (Time)

3 rounds as trios with body armor of:

250-meter litter run

18 30″ Box burpees

M 20-lb. vest F 14-lb. vest

Order: MMM and FFF trios

Time cap: 20 minutes

Each athlete must wear a weight vest for the duration of the event. Teams will divide into male and female trios. The female trio will load 1 athlete into the granny in a wheel chair while the other 2 carry it 250 meters. At the same time, the male trio will complete 18 hay bale burpees. Once the litter is back and all reps are complete, the trios will switch. During every round, each trio must complete the litter run and the burpees.

Metcon (2 Rounds for weight)

1-rep-max clean and jerk

The 3 men from each team will share one platform and have a total of 7 minutes for each man to find his 1-rep-max clean and jerk. One athlete lifts at a time, in any order. Following a one minute transition, the 3 women will have 7 minutes to lift in the same fashion.

These will be two separately scored events. The sum of the men’s heaviest successful lifts is the score for one event, and the sum of the women’s heaviest successful lifts is the score for another event.

Order: MMM FFF

Time cap: 7 minutes for each trio

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