Armed Forces Day Comp

CrossFit Chain Reaction – CrossFit

Warm-up

Run WU 1 (No Measure)

Run 200m/ 20 Cal Airbike

2 Rounds

Double Crunch x 10

Push Ups x 10

Air Squats x 10

Banded Pull Aparts x10

Metcon

WOD 1 (Time)

For Time:

Time Cap 9min

50 KB Swings

24/16 Rx // 20/12 scaled

40 KB Snatch 24/16 Rx / 20/12 scaled

30 Goblet Lunge 24/16 Rx / 20/12 scaled

20 Pull Ups Rx / Ring Rows scaled

10 HSPUs Rx /5 Wall Walks scaled

Rx: May use AB mats for HSPUs but for every mat used, 15sec will added to your time ie: 2 Mats = 30sec (Blue mats only)

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WOD 2 (AMRAP – Rounds and Reps)

0-2min:

Max Front Squats 50/35 Rx 40/25 Scaled

Rest: 2:00 min

then

AMRAP 5min

6 x Hang Power Clean 50/35 Rx 40/25 Scaled

6 x Over Bar Burpees
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WOD 3 (AMRAP – Rounds and Reps)

WOD 3:

AMRAP 5min

5 DeadLifts 80/65 Rx 60/45 Scaled

Rx: 15 Box Jumps 24/20 Scaled: Step Ups Allowed (both feet must touch top of box and stand up straight)

1 min rest

1 min Max DUs Rx / Singles Scaled