Bell Mate

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Row 400m

KB Swings x 10

Air Squats x 10

Push Ups x 10

Dowel Dislocates x 10

Sit Ups x 10

Roll Calves 2 min

Ankle Mobility with band 2min

Skills

Work on weak skills for 20 min DUs, HS, Muscle Ups Kipping etc

Metcon

Bell Mate 1 (Time)

4 Rounds

40 Du’s or 80 Singles

Kettle Bell Clean x 10

Taters x 12

Double Crunch x 14

No set weight for KB. Choose one that is challenging but allows you good form throughout.

Rx+ 24/16 + 5 rounds

Missed last few days – 5 rounds

Posted in wod

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