Aston

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Bike 20Cal /Row 200m/200m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Banded Pull Aparts x 15

Skills

Spend 15min on Kipping, Muscle Ups and HStands

Metcon

Aston (No Measure)

Emom for 12min

Min 1: Ring Dips x 5

Min 2: L Sit Lifts x 5-10

Min 3: Strict Pull Ups x 5

Min 4: Skin The Cat x 3

Conditioning

Tabata Hollow Hold and Plank

Posted in wod

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