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Saturday

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

(No Measure)

Saturday Squats

Metcon (Weight)

E3MOM x 15 MINUTES
10/10 Goblet Reverse Lunges
20 Single DB Goodmorning

(Score is Load)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 6 MINUTES
2-4-6 and so on…
DB Thruster w/ Double Press*
Up-Down w/ Double Pump**

2min Rest

AMRAP x 6 MINUTES
2-4-6 and so on…
DB Thruster w/ Double Press*
Up-Down w/ Double Pump**
*1 Rep = Thruster + Additional Push Press
**1 Rep = Up-Down + Additional Sprawl Back

Metcon (No Measure)

4 Rounds
:30 Weighted Sit Up
:30 Flutter Kicks
:30 Curls
:30 Bent over Row

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