Boxed

CrossFit Chain Reaction – CrossFit

Warm-up

: Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Plank 170sec

Weightlifting

Snatch Sequence 4 (5 x 3 E2m)

1 Snatch deadlift

1 Hang Squat Snatch

Metcon

Boxed (Time)

4 Rounds for Time

18 Wall Balls 20/14

12 Box Jumps 24/20

8 Power Cleans 60/45

200m Run

Conditioning

Time permitting

Metcon (No Measure)

emom 4min

int 1: 12 x Tuck Ups

int 2: 6 x Strict T2B

Posted in wod

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