Last WOD 17

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

Metcon

Last WOD 17 (AMRAP – Reps)

Spend 6 min on each Couplet – decide on your work rest strategy as a team

1: Air Bike Cals + Wall Balls

2: Wall Walks + Box Step ups (2 x 16/2 x 12KB)

3: Row Cals + Burpees

4: Pull Ups + DB Snatch 50/35

5: Sit Ups + DUs

Posted in wod

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