Wednesday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

AMRAP x 3

20 Jumping Jacks

10 Up-Downs

6 Kip Swings

Metcon (No Measure)

EMOM x 8

1 – 8 KBS + 8 Pullups

2 – 10 Burpee over KB

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run