Junior

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Conditioning

21 Day Challenge

Day 5 – 25 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Skills

Spend 15min on Kipping and Musce Ups

Metcon

Junior (Time)

AMRAP 12min

Dus x 40

3 Ring Muscle Ups

Front Rack Barbell 50/35 x 10

Scale – Singles and 6 Ring Dips

Buy Out 50 Situps

Posted in wod

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