Connect

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Skills

10min Muscle Ups, Kipping and DU’s

Weightlifting

Single Leg DeadLift (5 x 6 e2m work to heavy)

Metcon

Connect (No Measure)

12min EMOM

min 1: 5-8 Ring Dips

min 2: 5-8 Strict T2B

min 3: 2 Wall Walks with 10Sec hold

min 4: L Sit Hold 20 Sec

Posted in wod

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