Beyond

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Kip (No Measure)

Row/Run 400m

KB Swings x 10 (light)

Dowel Dislocates x 10

Samson Lunge x 8

3 Rounds

Strict Cindy

5 Pull Ups

10 Push Ups

15 Squats

Weightlifting

Muscle Snatch (emom – 8min 3 reps @ approx 70%)

weight should be taxing but not excessive

Squat Snatch (5 x 3 reps e2m 10 sec between reps )

Control bar back to ground, work up to 75%

Metcon

Beyond (AMRAP – Reps)

AMRAP 4min

Deadlifts 60/45 x 8

Ring Dips x 8

Rest 2 Min

AMRAP 4min

Box Jumps x 8

KB Swings x 8 24/16

Rest 2min

AMRAP 4min

Strict HSPUs x 5 or 3 Wall Walks

T2B x 5

Rx+ Deadlift 80/65 , KB Swings 32/24

Posted in wod

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