Jammed

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Plank 90sec

Weightlifting

Shoulder Press (2 x 2 @ 100% e2m warm up to 100%)

Pull-ups (3 strict emom 5min )

Metcon

Jammed (AMRAP – Reps)

14min AMRAP

30 x Clean and Jerk 50/35 touch and go only

30 x Wall Balls 20/14

21 Clean and Jerk

30 Wall Balls

15 Clean and Jerk

30 Wall Balls

9 Clean and Jerk

30 Wall Balls

Choose weight for C&J so that you can complete at least 5 in a row without putting the bar down

Posted in wod

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