Pronto

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5 min weak skills

Weightlifting

Split Jerk (6 x 4 e2m work to 80%)

Metcon

Pronto (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 10

12 Alt DB Snatch 50/35

20 Wall Balls 20/14

24 Box Jumps 24/20 (1 for 1)

Individual

AMRAP 10

6 Alt DB Snatch 50/35

10 Wall Balls 20/14

12 Box Jumps 24/20

Posted in wod

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