Splatter

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

Sumo Squat 2min
,

Weightlifting

Bench Press (5 x 8 work 65 to 75%)

Metcon

Splatter (Time)

For Time (time cap 20min)

5 Rounds Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

then…

50 Deadlifts 70/55

then…

5 Rounds Cindy

Posted in wod

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