27/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up

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

Weightlifting

Deadlift (6 x 2 work to 70% keep lighter because of icon wod)

Metcon

Metcon (Time)

EVENS

4 Rounds for Time

10 Thrusters 40/35

12 T2B

14 Box Jumps 24/20

Rx+ Add 2 Muscle Ups (Bar or Ring)

SG: Scale Weight, Knee Raises