Frannie

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

40 Finger Presses

Banded Pull Aparts x 20

Skills

10min – Weak Skills

Weightlifting

Deadlift (5 x 8 @ 60% e2m)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
43/30 kg

OR

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
The decision is yours

Posted in wod

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