All Bar None

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Row 1-2 (No Measure)

Row 400m

then

2 Rounds

Ring Row x 10

Squat x 10

Dowel Dislocates x 10

Double Crunch x 10

Gymnastics

Pull-ups (5 x 6)

Metcon

All Bar None (AMRAP – Rounds)

EMOM for 10min

3 Power Cleans

3 Front Squats

3 Push Press

then

min 11 – 4 of each

min 12 – 5 of each

min 13 – 6 of each and so on until you fail to finish in 1 min

Rx+ 60/45

Rx 50/35

SG: select weight that is heavy to push press

Posted in wod

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