Overit

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Kip (No Measure)

Row/Run 400m

KB Swings x 10 (light)

Dowel Dislocates x 10

Samson Lunge x 8

3 Rounds

Strict Cindy

5 Pull Ups

10 Push Ups

15 Squats

Weightlifting

Snatch Balance Snatch Sequence (10 rounds – e60s work to75%)

1 x Hang Snatch

1 x Snatch Balance

Overhead Squat (4 x 3 e90s increase weight)

Metcon

Overit (AMRAP – Rounds and Reps)

3 rounds – 3 minute AMRAP of:

-3x power snatch (40/30)

-6x toes to bar

-9x push up

Rest 60 seconds between each 3min

Posted in wod

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