01/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Row 1000 + (No Measure)

Row 1000m

Glute Bridge x 10

Banded Lat Walk x 10

Dowel Dislcocates x 10

Ring Rows x 10

Weightlifting

Deadlift (6 x 3 work to Heavy)

Metcon

Metcon (Time)

District 10

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Press 50/35

Hang Power Cleans 50/35

Scaling – Assisted assisted or jumping pull ups, reduce weight

Posted in wod

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