Wednesday

CrossFit Staines – CrossFit

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Warm-up

3min Bike/Row

2 Rounds

8 Scap Pull Up

8 Pike to Push Up

8 Burpee

into… Progression

Skill

Metcon (No Measure)

5 Rounds 40s/20s

1. Strict T2B

2. Bad Cheerleader/Kip Swing

3. Handstand Push Up

4. EZ Bike Row

Metcon

Metcon (Time)

Grace’s Double

60 Single DB Clean & Jerk

EMOM – 5 T2B/K2E
12 MIN CAP