03/03/3016

CrossFit Chain Reaction – CrossFit

WU_Ankmob_2 (No Measure)

DUs/Singles x 40

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Weightlifting

Squat Clean (6 x 3 – work on form, max 50%)

Metcon

Metcon (No Measure)

WOD: Skills EMOM

Rotate through the stations EMOM and get some good technique practice in. The goal is to do some quality movement without too much fatigue. No score for this wod.

Rx: 4 rounds through, rotating EMOM:

5-7 HSPU

5-7 Pull Ups

10-14 wallballs

20 – 30 double unders

Posted in wod

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