Crimson

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Sorted (No Measure)

Run/row 400m

then

3 Rounds

5 Strict Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Plank 220sec

Gymnastics

Spend 5 to 10 mins on kipping and Muscle Ups

Weightlifting

Shoulder Press (6 x 5 to 85% e2m)

Metcon

Crimson (AMRAP – Rounds and Reps)

AMRAP 10min

8 Deadlifts 80/65

12 OH Plate Lunge 20/15

1 Rope Climb

Rx+ 100/75

Posted in wod

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