Throw back Thorsday 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


Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Supine Ring Rows x 10-12 reps @ Tempo

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit or Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (Time)

Five rounds for time of:

200 Meter Run

10 Strict Pull-Ups

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