Sunday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

3 Rounds

Bear crawl

10 Scap pull-ups

10 Tempo Air Squats add weight each round

10 Filly Squats

200m EZ RUN

Metcon (Time)

THREE DAY WEEKEND

AMRAP – 5 MIN CAP

200m Sprint Run

8 Barbell Thrusters 29kg/45kg

REST 5 MINS

FOR TIME – 6 MIN CAP

60 Wall Balls

8 DB Burpees

6 Chest to Bar

REST 5 MINS

3 RFT – 7 MIN CAP

200 Row

50 Double Unders/Single Unders

25 All American Kettle Bell swings 16kg/24kg

25 DB Box Step Over