Barless

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

2 Rounds

PTO Light x 10

Air Squats x 10

Push Ups x 10

Ring Row x 10

Glute Bridge x 10

Sit Ups x 10

Weightlifting

Shoulder Press (6 x 4 work to heavy e2m (strict))

Metcon

Barless (Time)

4 Rounds for Time

OH Plate Lunge 20/15 x 12

KB Swings 24/16 x 14

Wall Balls 20/14 x 16

Row 400m

SG: reduce weight of plate and KB

3 rounds

Posted in wod

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