S & C 16052016 – LM

CrossFit Chain Reaction – Open Gym

Warm-up

WU_Ankmob_2 (No Measure)

DUs/Singles x 40

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Skills

OH Squats

Squat Cleans

Metcon

Hotshot (Time)

3 Rounds

30 Squats

8 Power Cleans

5 Pull Ups

200m Row

Posted in wod

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