Continuum

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Hollow Rocks x 20

Skills

Day 1 – 5min T2B practice

Weightlifting

Front Squat (5 x 5 e2m to 80%)

Metcon

Continuum (AMRAP – Rounds)

AMRAP 12:

6 Handstand Push-ups

9 Deadlifts (80/65)

200m Run

1 Rope Climb

Rx+ 100/80 Deadlift + Strict HSPUs

Posted in wod

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