Thors-Day MET-Con

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CrossFit Cirencester – MET-Con

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker


Four sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ Tempo

Rest 60 seconds

Single-Arm Dumbbell Press x 8 reps each

Rest 60 seconds

6x Length of box – Suitcase Carry + Waiter’s Carry

(hold a DB or KB at side in suitcase carry, and a DB/KB overhead in waiter’s carry) Switch at each end

Rest 60 seconds

Metcon (4 Rounds for reps)

For max reps/calories:

2 Minutes of Row/Ski (for calories)

2 Minutes of Kettlebell Swings

2 Minutes of Push-Ups

2 Minutes of Air Squats

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