Region 12

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5min Skills

Weightlifting

Front Squat (5 x 5 e2m work to 80%)

Metcon

Chief 2 lite (AMRAP – Rounds and Reps)

Max Rounds in 3min

3 Hang Power Cleans 60/45

6 Push Ups

9 Air Squats

Rest 1 min

Repeat for 3 Cycles

Rx+ 70/55

Posted in wod

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