

CrossFit Staines – CrossFit
Warm-up (No Measure)
200m Run
10 Pushups
10 Groiners
10 Airsquats
15 Dynamic Kip Swings
Clean Warmup:
5 RDL
5 Muscle Clean
5 Hang Power Clean
5 Power Clean
5 Squat Clean
Power Clean (1×3)
12 mins build to a heavy 3 TNG Power Clean
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
15 Sumo Deadlifts
15 Pullups
200m Run
10 Power Cleans
10 T2B
100m Run
5 Squat Cleans
60/40kg