Capacity

CrossFit Chain Reaction – CrossFit

Warm-up

Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Good Mornings

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Weightlifting

Shoulder Press (6 x 2 @ 80% e1m)

Power Clean (65%,70%,75%,80%,85% x 3reps E2m)

Metcon

Capacity (Time)

4 Rounds for time

Time Cap 20min

Run 400m

15 Front Squats 50/35

Buy Out

60 Sit Ups

Rx+ 60/45 Front Squat + 5 Rounds

Posted in wod

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