Jessy

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting

Clean Pull (4 x 4 work to moderate heavy e2m)

Power Clean (5 x 3 e2m work to 75%)

Metcon

Jessy (Time)

For Time

(time cap 15min)

100 x KB Swings 24/16

each time you pause 10 burpees

Rx + KB 32/24

Scale: Russian KB Swings + 5 burpees

Posted in wod

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