Wednesday

CrossFit Staines – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP x 4

8 Bootstrappers

10 Alt Groiners

12 Alt Cossack Squats

Into 1:00 Bike/Row

10 Inch Worms + Pushup

15 Tempo Squats with Barbell

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)