Break Out

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

8 hanging knee raises / knees to elbow

6 glute bridge

Metcon

Break Out (Time)

Teams of 2 for Time

1 work 1rest except run and Air Squats

Run 800m (400m each)

Pull Ups x 80

Over Box Burpees 24/20 x 60

Run 400m (200m each)

DB Single arm Thrusters 50/35 x 80

Sumo Deadlift High Pull (KB) 32/24 x 80

Run 400m

Air Squats x 120 (Synced)

Sit Ups (weight behind head) x 60

Run 800m

Posted in wod

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