Reaper

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Snatch Sequence (emom 10min 1rep)

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon

Reaper (AMRAP – Rounds and Reps)

AMRAP 8min

16 Plate Lunge 20/15

12 T2B

8 Hang Power Cleans 60/45

rest 2 min then

No Score

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – L-Sit Lifts on Box x 12 reps

Interval 2 – Straight Leg Bottom Balance x 15 seconds

Posted in wod

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