CrossFit Chain Reaction – CrossFit


Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Plank 90sec


Snatch Balance (4 x 4 e2m @ 65% (moderate))

Snatch Pull (3 x 4 work to heavy e2m)

Snatch (4 x 2 e2m increase weight )


Bounty (Time)

For Time

5 Rounds Time Cap 12min

10 Deadlift 60/45

6 Strict Pull Ups

20 DUs

Scaled: 40 Singles, Assisted Pull Ups and Reduce Deadlift weight

Posted in wod


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