Kazan

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Sit Ups x 10

then

Reverse Snow Angels x 30

Gymnastics

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Squat Snatch (5 x 3 e2m @75%)

Metcon

Kazan (Time)

6 Rounds for Time (time cap 15min)

6 Hang Power Snatch 50/35

8 Box Jumps 24/20

12 Wall Balls 20/14

Rx+ Snatch 60/45

Posted in wod

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