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CrossFit Cirencester – CrossFit

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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

Skill

Overhead Skills Work

-Bar Path

-Footwork

Push Press

Push Press (PP – Power Jerk – Split Jerk)

Every two minutes, for 16 minutes (8 sets):

Building over the 8 sets

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Metcon (8 Rounds for time)

Teams of 3.

Every 4 minutes for 32 minutes (8 sets):

20/15 Calorie Row

15 Burpees

8 Handstand Push-Ups to 2″/0″ Deficit

In relay fashion

Record team time for each round

RX+ Burpee Box Jump

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