Monty

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Mob2 (No Measure)

400m Run

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Push Ups x 10

Hollow Rock x 10

Double Crunch x 10

Roll Shoulders – 2 min

Weightlifting

Overhead Squat (5-5-3-3-1 work to heavy e2m)

Metcon

Monty (Time)

5 Rounds for time

8 Burpees

10 Thrusters

12 Pull Ups

SG: 3-4 Rounds, scale weight of thruster and assisted pull ups

Posted in wod

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