16/02/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Row 400m

Weightlifting

Snatch (5 x 4 work to heavy with good form)

Metcon

Metcon (Time)

From Open 14.5 (weight modifed)

For Time:

21 Thruster, 40/30

21 Bar Facing Burpees

18 Thruster, 40/30

18 Bar Facing Burpees

15 Thruster, 40/30

15 Bar Facing Burpees

12 Thruster, 40/30

12 Bar Facing Burpees

9 Thruster, 40/30

9 Bar Facing Burpees

6 Thruster, 40/30

6 Bar Facing Burpees

3 Thruster, 40/30

3 Bar Facing Burpees

SG: – scale weight for thrusters

start at 15reps

Posted in wod

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