We will all be sad when the Open is done

 In Crossfit


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
Before class

Clean & Jerk Prep (No Measure)

Smash: Lats, Triceps, Hips

Floss: Wrists, Triceps, Hips

Snow Angels on wall

OHS on Wall

BB Squat sits

Front rack stretch

PVC C&J

Pairs Clean & Jerk

0-12 Minutes – Athletes establish their

1 Rep Max Clean and Jerks

Push Jerk and Split Jerk are accepted, along with Squat and Power Clean.

No Limit on attempts. Male & Female Pairs

Total of both weights combined

Metcon (Time)

In Pairs:

5 Rounds For Time:

15 Calorie Row

12 Thrusters, 50/30kg

Alternating full rounds

Metcon (Time)

In pairs shared 21-15-9 For Time:

Burpee, touch target 6″ outside of max reach

Chest-to-Bar Pullup

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