Krator

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Hollow Rocks x 20

Skills

5min: Pistol Squats

then

15min

Kipping, HSPUs, Muscle Ups or DUs

Metcon

Krator (Time)

3 Rounds

30 Air Squats

7 Strict Pull Ups

5 HSPUs

Run 400m

Scale: 3 Wall Walks

banded pull ups

Posted in wod

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