Manchester

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Metcon

Manchester (AMRAP – Rounds and Reps)

AMRAP 22 mins

22 PC – 60/40

5 Burpee Muscle Ups

17 Box Jump Over – 24″/20″

200m Run

Scaled: Burpee pull ups

and lighter weight for clean

Beginner: 5 Burpees and 5 ring rows, reduce clean weight

Posted in wod

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