CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 501 (No Measure)
Run/Row 200m
Inch Worms x 3
Dowel Dislocates x 10
Good Mornings x 10
Wall Squats x 10
Ring Rows x 10
Push Ups x 10
Sit Ups x 10
Weightlifting
Clean and Jerk (6 x 2 e2m inc weight (Squat clean + Split Jerk))
Metcon
Hench (Time)
27 KB Swings, 27 Wallballs 20/14, 27 Box Jumps 24/20
21 Kb Swings, 21 Wallballs, 21 Box Jumps
15 KB Swings, 15 Wallballs, 15 Box Jumps
9 KB Swings, 9 Wallballs, 9 Box Jumps
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