Wednesday

CrossFit Staines – Open Gym

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
10 Moose Antlers/Arm
10 KB Deadlifts
20 Walking Lunges

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…
Practice Bar Muscle-Up or Pull-Up Skill

(No Measure)

Workout

Metcon (Time)

FOR TIME
15 Bar Muscle-Ups or 15 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*
50 Russian KB Swings
12 Bar Muscle-Ups or 12 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge
50 American KB Swings
9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…
Max Cal Bike or Row

(Score is Reps)

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