Jorja

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up (No Measure)

2min Double Unders

10 x Lat Activation Pull Ups

10 x Push Ups

10 x Squats

10 x Glute Bridge

3 x Walk Outs

Metcon

Jorja (AMRAP – Reps)

Teams of 3

Spend 4 mins at each couplet station 2 work 1 rest

1: Row Cals + Air Bike Cals

2: GHD + Push Ups

3: Wall Walks + DB Lunge 40/25

4: SB Cleans ( or DB Cleans) + Box Jumps

5: Shoot Through + Skin the Cat

6: T2R + Burpees

7: Rope Climbs + Rest

Posted in wod

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