Long Gone

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Front Squat (5 x 5 e2m build to 85%)

Metcon

Long Gone (AMRAP – Reps)

5 Rounds:

1:00 Wallballs (20/14)

1:00 Alt Db Snatches (50/35)

1:00 Calorie Row

1:00 Rest

ensure your transitions are quick

Posted in wod

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