Groan

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Skills

Kipping + Skin the Cat – 10min

Weightlifting

Front Squat (5 x 5 to heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

Groan

AMRAP 8min

6 pullups,

8 burpee box jumps

10 kettlebell swings

Rx: 20/24″ box,16/24Kg KB

SG: ring row, regular burpees, scale KB

RX+: CTB, scale KB up to 20/32

Posted in wod

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