Concrete Boots

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 101 (No Measure)

Run 400m

Sit Ups x 10

Push Ups x 10

Pull Ups x 5 or Ring Rows x 10

15 Air Squats

Dowel Dislocates x 10

Metcon

Concrete Boots (Time)

Teams of 2 1 work 1 rest. Complete the following

Run 400m each

Wall Balls x 80

Sand Bag Cleans or BB Cleans x 40

Pull Ups x 60

Burpee Broad Jumps x 60

Rope Climbs x 6

Squat Jumps x 80

Weighted Box Step Ups x 80

DB Snatch x 80

400m Run each

Posted in wod

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