Mesquite

CrossFit Chain Reaction – CrossFit

Warm-up

WU_Ankmob_2 (No Measure)

Run 400m

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Roll Calves 2min

Gymnastics

Spend 10 min on Handstands, Handstand walks

Weightlifting

Deadlift (4 x 4 work to Heavy)

Metcon

Mesquite (Time)

For Time

45 Floor to OH 50/35

EMOM

5 Burpees even minute

5 KB Swings odd minute 24/16

Posted in wod

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