Blast

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Conditioning

Push-ups (max reps in 2:45)

Skills

Kipping and Muscle Ups and HSPUs – 15min

Metcon

Blast (AMRAP – Reps)

AMRAP 12min

50 Wallballs (20/14)

40 Double Unders

30 Toes to Bar

20 Burpees

10 CTB Pull Ups

Rx+

+ 5 Muscle Ups

Posted in wod

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