CrossFit Chain Reaction – CrossFit


Warm Up (clean1) (No Measure)

Run 400m

Good Morning x 10

Dowel Dislocates x 10

Air Squats x 15

Push Ups x 10

High Hang, Hang, Below Knee Squat Clean 20/15 x 3


Pull-ups (5 x 5 weighted pull ups)


Barb (AMRAP – Reps)

EMOM for 10min

3 Power cleans 50/35

3 Front Squats

3 Push Press


Min11 4 reps of each

Min12 5 reps of each

and so on until failure.

Time Cap 20min

Rx+ 60/45

Score is reps completed in last full round

Posted in wod


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