Columns

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Skip 90 Sec

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Plank 90s

Weightlifting

Clean Sequence- Pull-HPower-Squat (emom 10min – 1 rep @ 70%)

1 Clean Pull

1 Hang Power Clean

1 Squat Clean

Metcon

Columns (AMRAP – Rounds and Reps)

6min AMRAP

6 Ring Dips

6 HSPUs

rest 2min

8min AMRAP

8 Wall Balls 20/14

8 T2B

Posted in wod

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