Hamlet

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Weightlifting

Snatch (6 x 3 work to heavy e2m)

Metcon

Hamlet (Time)

100 KB Swings 24/16

each break – 10 Burpees

Posted in wod

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