Diggity

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Metcon

Diggity (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25min

Run 400M together

complete the following couplets 2 work 1 rest

1: Box Jumps x 90 24/20

Burpees x 90

2: Jumps Squats x 90

Pullups x 90

3: Row 90 Cal

Run 200m

4: reverse goblet lunge x 90 24/16

Db Single Arm push Press x 90 50/35

Posted in wod

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