Wabs

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Lat Activation Pull Ups x 10

Weightlifting

Squat Clean (3-3-3-3-2-1 work to heavy single)

Metcon

WABS (AMRAP – Reps)

Work until you cannot complete a round. Everyone must complete 10min

EMOM for 10min

10 Wall Balls

10 Sit Ups

then

Min 11

11 Wall Balls

11 Sit Ups

Min 12:

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