CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
Into…
10 Wall Ball Deadlifts
10 Wall Ball Strict Press
10 Wall Ball Squats*
15 ELBOW punches
2 rounds 5 reps
Hang clean high pull
Hang muscle clean
Hang power clean
Hang clean pull under
15 second hang squat clean
Strength
Hang Clean (Heavy 2-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Hang Squat Clean
(Score is Weight)
Workout
Metcon (No Measure)
3 ROUNDS FOR TIME
25 Sit-Ups
15 Wall Balls
5 Hang Squat Cleans
*Option for Athlete Choice, AHAP.
8 MIN CAP