Josie

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

10 Sumo KB Deadlifts 24/16

8 hanging knee raises / knees to elbow

6 single leg glute bridge (6 each leg)

Conditioning

21 Day Challenge

Day 8 – 40 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Squat Clean (5 x 5 Squat cleans e2m work to heavy)

Metcon

Josie (Time)

4 Rounds for time

40 DUs

8 x Power Snatch 50/35

12 x Goblet Lunge 24/16

20 x Sit-Ups

Posted in wod

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