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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Warm-up

Set up for WOD:

YGIG 5x fast reps of each movement in the sequence for the Met-Con.

Then x3 at the pace you will use for the WOD – Think about using an EMOM

Metcon (Time)

INDIVIDUAL WORKOUT

FOR TIME:

30 SHOULDER TO OVERHEAD 35KG/25KG

15 BAR BURPEES

30 FRONT SQUATS 35KG/25KG

15 BAR BURPEES

30 THRUSTERS 35KG/25KG

15 BAR BURPEES

TIME CAP – 20 MINUTES

1 SECOND PENALTY TO BE ADDED FOR EVERY REP NOT COMPLETED

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

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