Jade

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 101 (No Measure)

Skip 90sec

Hollow Rocks x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Plank 1min

Skills

Kipping, TTB, Muscle ups – 10min

Weightlifting

Squat Clean (5 – 5 – 3 – 3 -1)

Metcon

Jade (AMRAP – Rounds and Reps)

AMRAP 15min

12 KB Swings 24/16

10 Box Jumps 24/20

10 Thrusters 40/30

10 TTB

Posted in wod

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