CrossFit Staines – CrossFit
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)