14/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 6 (No Measure)

Row 400m

Singles x 50

Dowel Dislocates x 10

Push Ups x 10

GHD/Butterfly Situps x 10

Samson Lunge x 8

Skills

Work on weak skill – 10min

Weightlifting

Clean (5 x 5 build to heavy)

Metcon

Metcon (AMRAP – Reps)

4 sets:

2 min AMRAP

5 thrusters (35/50) and 7 kbs (16/24),

2 min rest.

Record the reps achieved for each 2 min period and add them up at the end for your score!

Rx+ (45/60) bar and (24/32)KB

SG: Scale weight of bar and KB

Posted in wod

rfwbs-sliderfwbs-sliderfwbs-slide

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