CrossFit Chain Reaction – CrossFit


Warm Up- Shldr-legs (No Measure)

Run/Row/Ski Erg/Airbike 1min

Light DB Press x 10 each arm

Ring Rows x 10

Push Ups x 10

Dowel Dislocates x 10

Samson Lunge x 10

Squats x 15

Kip Swings x 10

Banded Lat Walks x 20


Squat Clean (5 x 3 e2m work to 80%)


Breathe (Time)

5 rounds for Time

400m Run

400m Row

Posted in wod


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