CrossFit Staines – CrossFit
Warm-up (No Measure)
3 Rounds
10 Scap Pullups
10 Scap Pushups
10 BB Good Mornings
10 Alt Elbow Punches
Metcon (No Measure)
EMOM x 10
1: 2 Ring Pullups/Negatives, 2 Kip Swings, 2 Hips to Ring
2: 3 Power Cleans (Building)
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring MU
Then in the remaining time…
2 ROUNDS…
7 Power Cleans 60/45-45/30
7 Lateral Burpees Over Bar
…into…
2 ROUNDS
5 Power Cleans 70/50-50/35
7 Lateral Burpees Over Bar
…into…
AMRAP in remaining time of…
3 Power Cleans 85/55-60/45
7 Lateral Burpees Over Bar
New NCFIT Classic Workout!
(Score is Rounds + Reps)
5min Time Cap on MU/Pull Up Sub