Countdown

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

Sumo Squat 2min

Weightlifting

Shoulder Press (5 x 6 @75%)

Metcon

Countdown (AMRAP – Rounds and Reps)

15:00 AMRAP

20 Wall Ball 20/14

20 KBS 24/16

200m Run

rest 2min

THEN

MidLine

Midline (No Measure)

emom 8min

Odd: to arm KB swing

even: 20sec Hanging L Sit Hold

Posted in wod

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