Intrepid

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Weightlifting

Push Jerk (5 x 8 to 60% e2m)

Metcon

Intrepid (AMRAP – Reps)

Intrepid (AMRAP – Reps)

AMRAP 10min

3 KB Swings 24/16

3 Burpees

6 KB Swings 24/16

6 Burpees

9 Swings 24/16

9 Burpees

12 ………..

rest 2min

then

Max Air Squats for 2min

Score is no of total reps

Posted in wod

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