Working out with Royalty
CrossFit Cirencester – CrossFit
In pairs prep for MET-Con 1
Warm up, then build your weights to opener. There is a lot of strategy to this WOD, so take time to talk it through please.
Max Lift Complex:
1x Hang Clean
6 minutes alternating.
Minute 1, 3 & 5 athlete A
Minute 2, 4 & 6 athlete B
Score is combined heaviest lift
1x Hang Snatch
Progressing to teams of 4 (Same sex).
6 rounds for time of:
8 synchro Pull-ups
8 synchro hang power snatches, 40/25
All exercises in this event must be synchronised. In the Pull-ups, all pairs must have chins above the bar at the same time. In the snatch, all pairs must have the barbell locked out overhead at the same time.
Time cap: 8 minutes
Metcon (AMRAP – Rounds)
In pairs 20 minute EMOM
Shared reps – score successful rounds of:
10 Wall Balls + 10 Burpees
Both movements completed in 50 seconds to give you both 10 seconds rest. Preventing it from becoming an AMRAP
20/14lbs Med ball
Tag in and out for work – share the reps of both movements.