Jacked

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Jacked (No Measure)

Dowel Dislocates x 10

Good Mornings x 10

OH Squats (with dowel) x 10

Push Ups x 10

Ring Rows x 10

Double crunch x 10

Metcon

Jacked (Time)

Team Work Out (teams of 2) 40min Time Cap

800m Run (400m each) together

200m Plate Carry (100m each) 15/10

KB Snatch x 80 (24/16)

Wallballs x 100

Rope Climbs x 4

Pull Ups x 80

Weighted Box Step Up x 100 (2x16kg/12kg) 24/20

Run 800m

Sit Ups x100

Posted in wod

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