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Monday

CrossFit Staines – CrossFit

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Workout

Metcon (No Measure)

Warm-up
1min Max Mountain Climbers
1min Max Push Ups
1min Max Strict Press
1min Bicep Curl
1min Tri oh ext

Strength…
EMOM x 15 MIN – 50s/10s
MIN 1 – AMRAP of…
3 Sumo Deadlift +
3 Hang Power Clean +
3 Slow Front Squats
MIN 2…
25s Strict Press
25s Thrusters
MIN 3…
50s OH Hold

Workout…
AMRAP x 4 MIN
30s High Knees
20 Jumping Lunges
7 Hang Squat Cleans

-Rest 1min-

AMRAP x 4 MIN
30s Burpees
20 Jumping Lunges
7 Hang Squat Cleans

-Rest 1min-

AMRAP x 4 MIN
30s Shot Caller Burpees
20 Jumping Lunges
7 Hang Squat Cleans

Core + Arms…
2min Max Effort
Slow Bicycle Crunches
Bent Over Curls
L Side Plank Raises / R Side Plank Raises
Close Grip Press

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