Membrane

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Bike 20Cal /Row 200m/200m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Conditioning

21 Day Challenge

Day 14 – 70 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Skills

T2B, Kipping, Muscle Ups

Membrane (AMRAP – Rounds and Reps)

AMRAP 7min

7 HSPUs

7 Toes-to-Bar

7 Box Jumps 24/20

buy out 60 sit-ups

Metcon

Posted in wod

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