Rainer

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats

then 2 min banded shoulder distraction

sumo squat 1min

Bar Hang 1min

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Deadlift (6 x 5 build to 80% e2m)

Metcon

Rainer (AMRAP – Reps)

AMRAP 12m

6 HSPU

12 Pull Ups

15 Box Jumps 24/20

rest 1m

then

2min Max T2B

Scale: 3 Wall Walks + KTE + Box Step Ups

Posted in wod

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