Move

CrossFit Chain Reaction – CrossFit

Warm-up

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

Back Squat (5 x 5 work to heavy )

Skills

Work on Kipping/Muscle Ups

Metcon

Move (Time)

3 rounds for Time

Run 200m

12x Power clean (50/35)

6x Push jerk (50/35)

Rx+ 60/45

SG: Scale weight

Posted in wod

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