Sura

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Shrt1 (No Measure)

Run 200m

10 Push Ups

10 Dowel Dislocates

10 Samson Lunge

10 Ring Rows

10 Sit Ups

Skills

Spend 5min on Kipping, Muscle Ups or HSPUs

Weightlifting

Back Squat (5 x 8 to 60 to 70% e2m)

Metcon

Sura (AMRAP – Rounds and Reps)

10min AMRAP

6 x Hang Power Cleans 40/30

8 x OH Squats 40/30

10 x V Ups

Posted in wod

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