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CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Spindle (No Measure)

400m Run

3 Inch worms

10 Samson Lunge

10 Dowel Dislocates

10 Push Ups

10 Sit Ups

10 KB Swings Light

Gymnastics

Pull and Dip (4 to 8 Reps)

emom 10min

odd min Strict Pull Ups

even min ring dips

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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