keeble

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Conditioning

21 Day Challenge

Day 11 – 55 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Deadlift (5-5-3-3-2-1 e2m work to heavy single)

Metcon

keeble (Time)

4 Rounds for time

15 Thrusters 50/35

12 CTB Pull Ups

Posted in wod

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