CrossFit Chain Reaction – CrossFit


WOD_Warm_1 (No Measure)

40 Single Unders

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Shoulder Press Empty Bar

10 Sit Ups

40 Single Unders


Pull-ups (6 x 6 Strict Add Weight if Possible)


Metcon (Calories)

WOD: Two in a Row

This is a team wod. You and your team mate will rotate through 1 person working while the other is resting. Push hard but keep good technique. Your score is your team’s total calories.

Rx: 8 rounds each team member of 1 min row for calories (16 min per team), running monitor

Posted in wod


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