CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

6 min EMOM
45 sec KB/DB Swing
45 sec DB Push Press
45 sec Max Airsquat

Workout

Metcon (Time)

15 Min Cap
5 ROUNDS FOR TIME
20 Russian KB/DB Swings
20 Up-Downs
20 Tuck Jumps

2 mins rest

4 Rounds for Reps
1 min Max DB Thruster
1 min Max DB Power Clean
1 min Max DB Push Press
1 min Max Burpees

Optional Finisher

Metcon (No Measure)

8 min EMOM
45 seconds Bicycle Crunch
45 seconds Flutter Kicks (weight or no weight)