Foster

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
Plank – 10Sec

Weightlifting

Hang Power Snatch (7 x 3 e90s build to heavy)

Metcon

Foster (Time)

RX

4 RFT

8 Clean & Jerk 60/45 (touch and go, No dropping bars)

16 Wall Ball 20/14

200m Run

Posted in wod

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