Darc

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Squat x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5min

Weightlifting

Bench Press (5 x 8 e2m to 70%)

Metcon

Darc (AMRAP – Rounds and Reps)

8min AMRAP

ascending 2,3,4,5,6,7,8……

Hang Power Snatch 40/25

Burpees

rest 2 min

then

2 min Max Pull Ups

Rx+ HPS 50/35 and Max Bar Muscle Ups

Posted in wod

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