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Saturday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

AMRAP x 7

100m Run

12 RDL’s

10 Muscle Cleans

12 Strict Press

10 Front Squats

Metcon (Time)

1600m Run (1 Mile)

Into

100 Double Unders/200 Single Unders

90 Pushups

80 Hang Power Cleans

70 Box Jumps

60 Push Press

50 DB Snatch

40 Burpees

30 Situps

20 Clunges (Cluster + 2 Lunges)

10 Deadlifts
Weights:

– Barbell = 50/35 – 40/30

– DB = 22.5/15 – 15/10

40-45 MIN CAP (DEPENDS IF I’M FEELING NICE)

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