Hooch

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Bar (No Measure)

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Plank 190sec

Weightlifting

Clean-Squat-Jerk Sequence (e90s x 6 – 60/45)

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

Hooch (Time)

3 Rounds for Time

50 Du’s or 100 singles

50 Wall Balls 20/14

Rx+ 100Du’s

Conditioning

Core Con (No Measure)

emom 6min

Interval 1: 8 Double KB Swings 16/12

Interval 2: 8 Sec L Sit hold

Posted in wod

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