No Wait

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up SB2 (No Measure)

Row/Run 400m

PTO x 10

Ring Rows x 10

Air Squats x 10

Slow Burpee x 3

Double Crunch x 10

Weightlifting

Pendlay Row (6 x 4 – Keep same weight throughout E90s)

Metcon

NoWait (Time)

Power Cleans x 3

Box Jumps x 15

Power Cleans x 6

Box Jumps x 12

Power Cleans x 9

Box Jumps x 9

Power Cleans x 12

Box Jumps x 6

Power Cleans x 15

Box Jumps x 3

EMOM – 3 Burpees

Rx – Bar 50/35 24/20

Rx + Bar 60/45 Box 30/24

SG: Reduce weight of Bar

Posted in wod

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