Spectre

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

Skills

Spend 10min on Kipping and Muscle Up Techniques

Weightlifting

Clean and Jerk Seq 1 (6 rounds 2 reps e2m @ 70% Push Jerk)

Power Clean,

Push Jerk,

Front Squat,

Hang Squat Clean,

Split Jerk

Metcon

Spectre (AMRAP – Rounds and Reps)

AMRAP 10min

21 Wall Balls 20/14

21 KB Swings 24/16

Rx+ Wall Balls 30/20 and KB32/24

Posted in wod

rfwbs-sliderfwbs-sliderfwbs-slide
Visit Us On FacebookVisit Us On TwitterVisit Us On Pinterest

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close