Aspen

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Lat Activation Pull Ups x 10

Skills

Day 24 – 5min T2B

Weightlifting

Shoulder Press (10min build to 1 RM )

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
43kg/30kg

Posted in wod

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