Balls and Bells

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Ups – Burpee1 (No Measure)

Leg Swings x 20

Burpees x 8

Dowel Dislocates x 15

False Grip Ring Rows x 12

Lunge x 16

Weightlifting

Snatch Sequence (E90s work to heavy)

1 x High Hang Snatch

1 x Hang Snatch

1 x Full Snatch
5 Rounds

Metcon

Balls and Bells (Time)

KB Snatch (24/16) x 12

Wall Balls (20/14) x 50

KB Snatch x 12

Wall Balls x 40

KB Snatch x 12

Wall Balls x 30

Rx+ 32/20 KB

SG: Scale snatch weight

Posted in wod

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