DB1

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Seated Forward Fold – 2min

Weightlifting

Snatch Pull (4 x 3 e2m to 80% of 1rm Snatch)

Squat Snatch (5 x 3 @ 50% e2m)

Metcon

Death By Wall Balls (AMRAP – Reps)

EMOM until you can no longer complete all reps within a minute

Min 1: 5 Wall Balls

Min 2: 6 Wall Balls

Min 3: 7 Wall Balls

Min 4: 8 Wall Balls……….

Posted in wod

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