Louis

CrossFit Chain Reaction – CrossFit

Warm-up

Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon

Louis (Time)

Teams of 3 (time Cap 35min)

2 team members work 1 rest

Run 400m Together

Skin the Cat x 60 – Team help where needed – 1 work

Push Ups x 120

Weighted Box Step Ups x 120 (1 box per team)

Pull Ups x 120

Alt DB Snatch 50/35 x 90

Goblet Squat 24/16 x 120

Half T2B (straight leg) x 120

Run 400m

Between Each Round Complete one of the following:

1: Sand Bag Cleans x 6

2: Rope Climbs x 3 or Peg Board Ascent x 3(1 each)

3: 60 Cal Row

4: GHD Back Exts x 30

5: 60 Cal Air Bike

6: 150m Run (weather dependant)

Posted in wod

rfwbs-sliderfwbs-sliderfwbs-slide
Visit Us On FacebookVisit Us On TwitterVisit Us On PinterestVisit Us On Instagram

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close