Blackjack

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting

Bent Over Row (5 x 8 e2m work @ 60%)

Metcon

Blackjack (Time)

For Time (time cap 25min)

20 Push Ups

1 Sit Up

19 Push Ups

2 Sit Ups

18 Push Ups

3 Sit Ups ………..

continue until

1 Push Up

20 Sit ups

Scale: Start at 15 push Ups and end on 15 Sit Ups

Rx+ with a weighted vest

Posted in wod

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