Stems

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Calf 1 min each

Sumo Squat 1min

Dowel Dislocates x 10

Push Ups x 10

lunge x 10

Double Crunch x 10

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Back Squat (5 x 8 build to Heavy)

Metcon

Stems (Time)

4 Rounds for Time

Wall Balls 20/14 x 20

KB Swings 24/16 x 20

Double Crunch x 20

Rx+ 32/24 KB

Posted in wod

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