Genisis18

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Weightlifting

Back Squat (5 x 5 upto 90% of 1RM e2min)

Hang Power Clean (@60% 60s Max Reps 60s rest 5 Rounds)

Metcon

Genisis18 (AMRAP – Reps)

AMRAP 10min

50 DUs or 100 singles

10 Push Jerks 60/45

10 Pull Ups

Rx+ 5 Bar Muscle Ups

Conditioning

Metcon (No Measure)

3min Max T2B

Posted in wod

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