Reno

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

10 Sumo KB Deadlifts 24/16

8 hanging knee raises / knees to elbow

6 single leg glute bridge (6 each leg)

Conditioning

Push-ups (max reps 4:15)

Weightlifting

Snatch Sequence (5 x 1 e2m work to heavy)

1 x High Hang Snatch

1 x Hang Snatch

1 x Full Snatch

Metcon

Reno (AMRAP – Reps)

12:00 AMRAP

2 CTB Pull Ups

2 Deadlift 80/55

2 Box Jumps 24/20

4 CTB Pull Ups

4 Deadlift

4 Box Jumps

6 CTBPull Ups

6 ……

Rx+ Muscle Ups in place of Pull Ups

Posted in wod

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