22/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Bar + (No Measure)

3 Rounds – Empty Bar

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Dowel Dislocates

Weightlifting

Overhead Squat (6 x 3 work to heavy)

Metcon

Metcon (Time)

5 Rounds for time:

8 Hang power snatch (30/45)

5/8 Ring dips

10 Toes to bar

SG: Jumping ring dips, knee raises

Rx+ 5 Muscle Ups (Ring)

Posted in wod

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