OCR – 06/11/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Weightlifting

Clean (5 x 5 x 5 x 5 x 5 )

Rope Climb

Metcon

Certifried 2 (Time)

15 min Time Cap for Time

50 Air Squats

40 Plate to OH 20/15

30 Box Jumps 24/20

20 Wall Balls 20/14

10 Burpees

Posted in wod

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