02/02/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Row 1000 + (No Measure)

Row 1000m

Glute Bridge x 10

Banded Lat Walk x 10

Dowel Dislcocates x 10

Ring Rows x 10

Skills

Kipping and Muscle Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 4 min – 10 KB snatch (24/16), 12 KB Swings

Rest 2 min

AMRAP 6 min – 6 pullups, 8 thrusters (40/25), 8 box jumps (24/20)

Posted in wod

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