CrossFit Staines – CrossFit
Warm-up (No Measure)
1:00 Burpees
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
(No Measure)
Metcon (No Measure)
Metcon (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 1:30 MINUTES
1 DB Deadlift
2 DB Hang Power Cleans
3 DB Thrusters
-Rest :30 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Metcon (No Measure)
Metcon (3 Rounds for time)
3 SETS
ON A 5:00 RUNNING CLOCK…
40 Jump Jacks
8 DB Up-Downs
10 Renegade Rows
12 DB Hang Squat Clean
-1:00 Rest b/t Sets-
(Score is Each Set for Time)