Monday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

2 Rounds

10/10 Leg Swings

5 Bootstrappers

5 Inchworms + Pushup

5/5 Single Leg RDL

1 Round

:20 Hollow Hold

10 Good Mornings

8 Groiners

6 Up-Down with Jump

Metcon (No Measure)

EMOM x 12

Min 1: 5 Deadlifts

Min 2: 20 Hollow Rocks
Goal is to increase deadlift weight every round to hit or just go over workout weight

Metcon (Time)

FOR TIME

10-8-6

Deadlifts 100/75 (Rx+140/90)

10-20-30

Burpee to Bar
10 min cap