Dane

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Weightlifting

Clean Pull (4 x 4 e2m work to Heavy)

Squat Clean (5 x 3 e2m use weight from last week add +- 2.5kg)

Metcon

Dane (Time)

4 Rounds for Time (time cap 16min)

Bear Complex x 5 40/25

OB Burpees x 8

Run 400m

Posted in wod

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