Friday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

AMRAP x 5 MINUTES

8 PVC Pass Throughs w/ Lunge

8 PVC Overhead Squats

8 PVC Back Squat Jumps

4/4 PVC Around the Worlds

EXTENDED WARM UP

EMOM x 10 MINUTES

Min 1 – 5 Hang High Pulls + 5

Hang Muscle Snatch + 5 Behind

the Neck Push Jerks (45/35)

Min 2 – :40 Run

Metcon (Time)

FOR TIME

12-10-8-6

Hang Power Snatch 40/27.5

30-26-22-18

HR Push Up

Rx+

Hang Power Snatch 50/35

24-20-16-12

HSPU

14 MIN HARD CAP

Metcon (No Measure)

5 SETS FOR QUALITY

12 Bent Over Rows

8 Supermans