Zeek

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Russian KB Swings x 10

Push Ups x 5

Ring Rows x 10

Sit Ups x 10

Metcon

Zeek (Time)

Teams of 2 (time Cap 30min)

1 team member work 1 rest (unless synchro)

Wall Balls x 100

KB Swings x 100 24/16

Skin the Cat x 40

Burpees (Synchronized) x 100

Weighted Box Step Ups 24/16 x 100 (1 box per team)

Pull Ups x 80

Wall Walks x 40

Weighted Sit Ups (15/10 plate) x 100

Between Each Round Complete one of the following:

1: Sand Bag Cleans x 4

3: Tyre Flip x 2

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

5: Sprints 100m x 2

6: Sled Push 50m x 2

7: GHD SUs x 20

8: 20 Cal Ski Erg

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