Freak

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Spindle (No Measure)

400m Run

3 Inch worms

10 Samson Lunge

10 Dowel Dislocates

10 Push Ups

10 Sit Ups

10 KB Swings Light

Metcon

Freak (Time)

FOR TIME (FRAN, EVA, ANNIE, KELLY COMBO):

21 THRUSTERS 43/30

21 PULL-UPS

800M RUN

30 KB SWINGS 24/16

30 PULL-UPS

50 DOUBLE UNDERS

50 ABMAT SIT-UPS

400M RUN

30 BOX JUMPS 24/20

30 WALL BALLS 20/14

Posted in wod

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