CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Saturday Squats

Metcon (Weight)

5 SETS ON 15:00 CLOCK…
10 Reps of 1+1/4 Air Squats
15 Jumping Air Squats
10 Slow DB Narrow Stance Squats

-Rest as Needed b/t Sets-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES
21-15-9
DB Thruster
DB Hang Power Clean

-Rest 3:00-

AMRAP x 3 MINUTES
21-15-9
DB Thruster
DB Hang Power Clean

(Score is Rounds + Reps)