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 In Crossfit

CrossFit Cirencester – CrossFit

Extra Notes

Class starts at 08:30 – Make sure you warm up

Wod briefing at 08:40

WOD1 08:40

Teams of 4

Metcon (Time)

For Time-

Equally divided between 4 – relay style

1000m Row

40 C2B

40 Power Cleans (60/45)

20 STOH

100 dubs

20 STOH

40 P. Cleans

40 C2B

1000m Row

Metcon (AMRAP – Rounds)

EMOM 14

Pair A: 20/15 Cal shared

Pair B: 8x Power Snatch 60/45kg shared

Then switch on next minute

Score successful rounds (14)

Metcon (AMRAP – Rounds and Reps)

AMRAP10

18.0 Tribute

3-6-9-12-15-18-21

DB Snatch 22.5/15kg

Burpee over DB

In Relay A, B, C, then D

With new standards

Metcon (Time)

THRUSTERS AND ROPE CLIMBS

One pair perform:

21 thrusters 60/45

4 rope climbs

15 thrusters 60/45

3 rope climbs

9 thrusters 60/45

2 rope climbs

Then,

Second pair perform:

21 thrusters 50/35

3 legless rope climbs

15 thrusters 50/35

2 legless rope climbs

9 thrusters 50/35

1 legless rope climbs

The score is the amount of time it takes for all four athletes to complete their portion of the event and finish.

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