Lionel

CrossFit Chain Reaction – CrossFit

Warm-up

Ankle Mob WU1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Weightlifting

Back Squat (5-5-3-3-1-1 e90s)

Metcon

Lionel (AMRAP – Rounds)

AMRAP in 12 minutes of: 1 pullup, 2 box jumps, 2 pullups, 4 box jumps, 3 pullups…

Rx 24/20 box

SG: Assisted Pull Ups

Rx+ CTB Pull Ups 30″ box

Posted in wod

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