Bender

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 KB Bottoms Up Press

15 Sit Ups

20 Lateral Banded Walks

Weightlifting

Shoulder Press (5 x 8 e2m 60 to 65%)

Metcon

Bender (Time)

Time Cap 20min

4 Rounds for Time

8 Clusters 45/30 touch and go

10 OB Burpees

12 KB Swings 24/16

Buy Out – 25 Strict half T2B (straight leg)

Rx + 60/45 and 4 Rounds

and KB Swing 32/24

Posted in wod

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