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CrossFit Cirencester – CrossFit

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Metcon (Time)

Just a little Synchro

For time (18 min T/C)

75x Pull Ups

30x Synchro Down Ups (all athletes)

100x Front Squats 50kg

30x Synchro Down Ups (all athletes

75x HSPU

*One bar for pull ups & Front Squats

*Must clearly TAG on transitions

*Have Fun!

Extra Notes

Teams of 4 (two males, two females)

5 minutes rest after MET-Con 1

Oh My Grip (Time)

Part A

For Time (15 min T/C)

3 rounds for time

40x Toes to bar

45x Hang power clean (50/35)

50x AKB swings (24/16)

*TAG every transition

Then Part B:

Metcon (Weight)

5 minutes Max output Squat Snatch

*All athletes must use the same weight

*Must Tag on transitions

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