Relay19

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 KB Press

15 Sit Ups

20 Lateral Banded Walks

Skills

5 min weak Skills

Weightlifting

Push Jerk (5 x 6 @ 75% e2m)

Metcon

Relay19 (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 10

12 Hang Power Cleans 50/35

20 Wall Balls 20/14

24 Box Jumps 24/20

Individual

AMRAP 10

6 Hang Power Cleans 50/35

10 Wall Balls 20/14

12 Box Jumps 24/20

Rx+ Hang PC 60/45 Wall Balls 30/20 Box Jumps 30/24

Posted in wod

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