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CrossFit Cirencester – MET-Con

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla


Duck Walk



Metcon (Time)

Four sets of:

Overhead Squat x 6-8 reps

Rest 45 seconds

Ring Rows x 10-12 reps @Tempo

Rest 45 seconds

Kettle Bell Sumo Dead Lift @Tempo

Rest 45 seconds

Metcon (3 Rounds for calories)

Three sets for max reps/cal of:

60 seconds of Toes to Bar

60 seconds of Dumbbell Ground to Overhead

60 seconds of Row for Calories

Rest 60 seconds between sets

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