Working out after F&C Blowout

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CrossFit Cirencester – CrossFit

Extra Notes

Teams of 6 today – 3 Females & 3 Males ideally

Warm up for first WOD in your teams ready for WOD briefing at 08:40, MET-Con one starting at 08:45. Be ready!

Metcon (Time)

For time:

MF Pair 1 (each):

400-m run

24 handstand push-ups

24 dumbbell snatches

MF Pair 2 (each):

400-m run

28 handstand push-ups

28 dumbbell snatches

MF Pair 3 (each):

400-m run

32 handstand push-ups

32 dumbbell snatches

Men snatch 25kg dumbbell

Women snatch 20kg dumbbell

Order: MF, MF, MF

Time cap: 25 minutes

Metcon (Time)

For time, as MMM then FFF trios:

125 pull-ups w/ teammate in hang

100 toes-to-bars w/ teammate in hang

100 dumbbell overhead squats

Men use an 22.5kg dumbbell

Women use a 15kg dumbbell

Order: MMM, FFF

Time cap: 20 minutes

Metcon (Time)

For time:

40 Synchro thrusters 40/30

40 Synchro burpees

30 Synchro thrusters

30 Synchro burpees

Order: MMM FFF

2 athletes working at anyone time

Time cap: 15 minutes

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