09/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Overhead Squats(Dowel)

10 Ring Rows

8 hanging knee raises / knees to elbow

6 glute bridge (each leg keep knees together)

Weightlifting

Back Squat (3 x 3 @ 90%)

Metcon (Time)

For Time:

Rx

100 KB Swings(24/16)

Every time you break perform 20 Wall Balls (20/14)

Rx+

150 KB Swings (24/16)

Every time you break perform 30 Wall Balls (20/14)

SG

75 KB Swings(Scale appropriately)

Every time you break perform 10 Wall Balls (20/14)

Posted in wod

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