Team WOD – Choices

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Metcon

Metcon (AMRAP – Reps)

Bean Stalk V5

Teams of 2, 1 works 1 rests

AMRAP 25min

then

10 20 30 40 50 60 …. for 25min

Hang Power Cleans 50/35

Taters 24/16

Push Ups

Pull Ups

Double Crunch

Alternate

200m run

200m row between each set

Metcon

OR

HILDY (Time)

100-calorie row

75 thrusters, 20Kg barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 10kg vest or body armor, wear it.

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