Wednesday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

AMRAP x 5

10 KB Swings

6/6 Box Step Up

:30 Bar Hang

Metcon (No Measure)

Core Building

EMOM x 12

1 – :45 Double KB Front Rack Hold

2 – 8-12 Strict T2B / 12-16 Knee Raises

3 – 10 Double KB Box Step Over (20″)

Metcon (Time)

Every 3 mins x 18mins

16 Kettlebell Swings

13 Burpees

10 Cal Machine
Time is slowest round

Scale back movements as needed if you have less than 30 secs rest