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CrossFit Cirencester – CrossFit

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Metcon (AMRAP – Rounds and Reps)

1) AMRAP20

30x Sled drags 25m @80/60

150x RKBS 24/16kg

400m carrying KB

Metcon (AMRAP – Rounds and Reps)

AMRAP20

800m D-ball carry

30x D-Ball over the shoulder

30x Zercher Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP20

300 DU (600 SU)

800m Run (Together)

150 OHS 50/35kg

60 pull ups

Metcon (5 Rounds for reps)

Max reps of each:

6 minutes WBS (Switch every 15 reps

5 minutes C&J at 70/55 (switch every 5 reps)

4 minutes DB Thrusters 22.5/15kg (switch every 10 reps)

3 minutes TTB (Switch every 5)

2 Mins Synchro Burpees

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