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CrossFit Cirencester – CrossFit

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Metcon (Time)

Team of 4 Any Combo

800m Run

20x Thruster 60/45 (Scale 45/30)

20x Burpee over bar

20x DB Alt Arm Snatch 25/15kg

You cannot overtake on the chipper – clock stops on “D”

Metcon (AMRAP – Reps)

AMRAP 24 – Any Combo

150 Power Snatches 40/25

150 Wall Balls 20/14

50 DHSPU 3″

3 athletes attack the chipper, 1 athlete changing every 2 mins going for Max Cals on Bike/Ski/Row

Metcon (5 Rounds for reps)

3x AMRAP7 Any combo (4’s)

Team member 1 & 2

200m Sprint

5x Synchro Burpee

10x dead lifts each @100/80 (Scale 80/60)

5x Synchro Pull Ups

At the same time team members 3 & 4

200m Row each

5x Synchro Burpee

10x DB Squat each 25/15 (20/10 Scale)

5x Synchro HRPU

Rest 3 mins then switch

Then: Max reps on Chipper

150x DU (Scale 450 SU)

150x Air squats

150x AKBS 24/16 (20/12 Scale)

150x ABMAT Sit Ups

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