Alto

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Ups – Burpee1 (No Measure)

Leg Swings x 20

Slow Burpees x 8

Dowel Dislocates x 15

False Grip Ring Rows x 12

Samson Lunge x 16

Sit Ups x 20

Gymnastics

Strict HSPU 5 x 5 e2m

Scale Handstand Holds x 3

Metcon

Alto (AMRAP – Reps)

4 Rounds

In 2:30min

20Cal Row, 15Cal Airbike or 200m Run

10 Deadlifts at 50% 1RM

then Max Wallballs 20/14

rest 1min between rounds. Score is no of Wallballs

Rx+ Wall Ball 30/20, Deadlift 100/70

Posted in wod

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