UpsandDowns

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Ups – Burpee1 (No Measure)

Leg Swings x 20

Slow Burpees x 8

Dowel Dislocates x 15

False Grip Ring Rows x 12

Samson Lunge x 16

Sit Ups x 20

Weightlifting

Snatch Sequence 4 (emom x 10 @ 85% 1RM Snatch)

1 Snatch Pull

1 Power Snatch

1 Squat Snatch

Metcon

UpsandDowns (Time)

Time Cap 15min

3 Rounds

Wall Balls x 30

Push Ups x 15

KB Swings 24/16 x 30

emom 5 burpees

Rx+ KB 32/24

Posted in wod

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