Kingsman

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Weightlifting

Power Snatch (5 x 3 @ 70% e2m)

Metcon

Kingsman (Time)

5 Rounds for Time

20min Time Cap

9 Power Cleans 60/45

12 Push Ups

15 KB Swings 24/16

200m Run

Posted in wod

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