Wednesday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

2min Bike/Row: Increase Pace every 30 secs

into

6 Min AMRAP

10 Alt Groiners

10 Lunges with Twist

10 Tempo Airsquats

10 Barbell Kang Squats

Back Squat (1×2)

12 mins to build to a new 2RM Backsquat

Metcon (Time)

12 MINS:

1000/800m Row/2000/1600m Bike

60 Situps

30 Back Squats 83kg/61kg 61/43kg

Max Meter Row/Bike in remaining time