Marsha

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 101 (No Measure)

Skip 90sec

Hollow Rocks x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Plank 1min

Gymnastics

Pull Up Holds + Negative Ring dip (emom 10min x 3)

odd min – Pull Up hold 3 sec chin above bar 2 sec lower

even min -Negative Ring dip hold 5sec at top lower to dip 2 sec

Weightlifting

Front Squat (7 x 3 e90s @ 85%)

Metcon

Marsha (Time)

3 Rounds for Time

Double Unders x 30

Wall Balls 20/14 x 30

KB Snatch 24/16 x 30

Posted in wod

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