BTW

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Dowel Dislocates x 10

Side Bends x 10 each side

Twists x 10

Ring Rows x 10

Air Squats x 10

Good Mornings x 10

Push Ups x 10

Run/Row 400m

Weightlifting

Bench Press (6 x 4 build to 85%)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
20kg Thrusters

Conditioning

Sit-ups (100)

Posted in wod

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