motion

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Skills

Work on Kipping T2B Muscle Ups 10min

Metcon

Thruster (12min to find 1RM)

5min AMRAP (AMRAP – Reps)

Thrusters at 75% 1RM

Posted in wod

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