DeathBy1

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Run 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Weightlifting

Bulgarian Split Squat (5 x 4 each leg slow down pause at bottom)

Metcon

Death By Snatch (AMRAP – Reps)

EMOM Power Snatch 50/35

increase by 1 rep each min until failure.

Control returning bar to floor no dropping.

Score is number of reps in last completed round

Buy Out: 3 Rounds of

10 Pull Ups

15 Double Crunch

Rx + 60/45 and CTB Pull UPs and GHD Sit Ups

Posted in wod

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