OneYearOn

CrossFit Chain Reaction – CrossFit

Warm-up

Sat Morning Warm Up 2 (No Measure)

10 KB Swings (light)

10 Press Ups

10 Ring Rows

10 Samson Lunges

10 Dowel Dislocates

10 Double Crunch

10 Air Squats

Metcon

OneYearOn (AMRAP – Reps)

Teams of 2 – spend 3min at each station for max reps 15sec rest to move to next station

1: Air Bike (Cals)

2: Taters 24/16

3: Pull Ups

4: Box Jumps 24/20

5: Burpees

6: Row (Cals)

7: GHD Sit Ups

8: Rope Climbs

Scaled: assisted pull ups, lower box height, reduce weight of KB

Posted in wod

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