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Friday

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

5 Min AMRAP
10 Airsquats
10 Push Press
10 Lunges

Strength

Metcon (No Measure)

AMRAP 5 MINS
5 Tempo DB Push Press (5 Secs Down each arm)
Max Pushups until FAILURE

Rest 30 secs

5 min AMRAP
5 Tempo DB Squats (5 secs down)
Max Jump Squats

Workout

Metcon (AMRAP – Rounds and Reps)

15 min cap
30-20-10-20-30
Single Arm Hang Power Snatch
Single Arm DB Thruster

5 min AMRAP
2 Burpees
5 Pushups
7 Airsquats

5 min AMRAP
10/10 Push Press
8 DB Front Squat
3 Burpees

Finisher:
10-15-10
V-Ups
Situps

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