Memphis

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

Weightlifting

High-Hang Snatch (3 x 3 e2m )

Snatch (3 x 3 e2m increase weight)

Metcon

Memphis (Time)

4 Rounds for Time

Time Cap – 20min

25 Wall Balls 20/14

25KB Swings 24/16

5 Ring Dips

Rx+ 32/24 KB Swings

Posted in wod

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