CrossFit Staines – CrossFit
Warm-up (No Measure)
AMRAP x 6
3 Strict Pullups/6 Ring Rows
6 Shoulder Dislocations
6 OH Squat/Front Squat
6 Push Press
6/6 Shoulder Punches
6/6 Jump Lunges
Metcon (Time)
LUCKY 13:
3 Rounds FOR TIME
13 OH Squat / Front Squat
13 Burpees
13 Strict Pullups / Ring Rows
13 KB Swings (32/20)
13 Push Press
13 T2B / K2E
13 Box Jumps / Step Ups
13 Push-Ups
13 Clean and Jerks
13 Barbell Lunges (Front or Back)
13 Floor Press
13 Cal Machine
35 min cap
RX: 30/20
RX+: 40/30