Jamba

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

Roll Quads + Calves 2min

Weightlifting

Clean Turn Over Drill (5 x 1 emom – empty bar)

Rack Delivery x 2

Tall Muscle Clean x 2

Tall Clean x 1

Pull-Hang Power-Power (5 x 2 e2m inc weight)

1 x Clean Pull

1 x Hang Power Clean

1 x Power Clean

Metcon

Jamba (Time)

With a partner complete the following for time ( 1 work 1 rest)

For Time

42-30-18-12

Single arm DB/KB S2OH DB-50/35 KB 24/16

V-Ups

Pull Ups

Posted in wod

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