17/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Run – Burp – Dip (No Measure)

Run 400m

10 Push Ups

10 Squats

10 KB Swings

3 Slow Burpees

10 Jumping Ring Dips

Skills

Handstand Push-ups (5-5-5-5-5)

Handstand Walk (6 x 1)

Metcon

Metcon (Time)

5 rounds for time of:

3 Handstand Push-ups

6 Strict Pull Ups

9 Deadlifts, 100/65

27 Double-unders

SG: 2 x Wall Walk or Box HSPUs,Banded Pull Ups, Scale Deadlift Weight, 54 Single Unders

Posted in wod

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