Franz

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Run 200m

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15
Plank 60s

Metcon

Franz (AMRAP – Reps)

AMRAP 20min

Teams of 2 or 3 1 work 1 rest to complete following reps:

10,20,30,40,50,60…..

Wall Balls 20/14

KB Swings(Russian) 24/16

OH Plate Lunge 20/16

Box Jumps 24/20 (scale: step ups)

Burpees

Double crunch

150m Run after each round

Posted in wod

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