Crystal

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Skills

kipping, muscle ups

Weightlifting

Back Squat (5-5-3-2-1 work to heavy e2m)

Metcon

Crystal (Time)

21-15-9

Power Cleans 60/45

Wallballs 20/14

Push Ups

Posted in wod

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