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CrossFit Staines 01/08/20

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES
100m Run
10 Scap Push-ups
10 Scap Pull-ups

-1:00 Rest-

AMRAP x 4 MINUTES
100m Run
10 Wall Ball Strict Press
10 Wall Ball Front Squats

Extended Warm-up

Warm-up (No Measure)

4 SETS FOR QUALITY
5 Pull-Ups
10 Push-Ups
15 Air Squats

-Rest :30 b/t Sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
800m Run*
500m Row
30 Box Step-Ups (24/20)
25 Plate GTOH (20/10)
20 Wall Balls 9/6
3-5 Wall Walks**

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