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Wednesday

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds
15 Up Down
20 Jumping Jack

into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES
MIN 1 – :50 Double Unders /100-200m Run
MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES
30 Double Unders / 100m Run
20 Single DB Reverse Lunges
10 Alt. DB Snatch

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists

-1:00 Rest b/t Sets-

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