Melly

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min
,

Metcon

Melly (Time)

Teams of 2 – 1 work 1 rest

Shoot Throughs x 80

Wall Balls x 100

Run/Row 200m Bike 20Cal each

DB/KB Push Press 50/35 or 24/16 x 80

Reverse Kb Goblet Lunge 24/16 x 80

Run/Row 200m Bike 20Cal each

Burpees x 80

T2B or T2R x 60

Run/Row 200m Bike 20Cal each

Sand Bag over bar load x 10

Or

Rope Climb x 6

Posted in wod

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