Delta

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting

Squat Snatch (6 x 3 e2m work to heavy)

Metcon

Delta (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 40/25

Push Ups

200m run after every 2 Sets

Posted in wod

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