Demi

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Gymnastics

Kipping and Muscle Up Practice 15min

Metcon

Demi (Time)

3 Rounds for Time

400m Run/Row

12 KB Swings 24/16

21 Box Jumps 24/20

Rx+ KB 32/24

Posted in wod

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