District

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Dowel Dislocates x 10

Banded Lat Walks x 20 (10 each way)

Ring Rows x 10

Air Squats x 20

Push Ups x 10

Sit ups x 10

Run/Row 400m

Weightlifting

Bulgarian Split Squat (5 x 4 pause 2sec at bot e2m inc weight)

Metcon

Metcon (Time)

District 10

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

Strict Pull Ups

Strict Press 50/35

Hang Power Cleans 50/35

Scaling – Assisted assisted or jumping pull ups, reduce weight

District 10 (Time)

Time Cap 20min

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

Strict Pull Ups

Strict Press 50/35

Hang Power Cleans 50/35

Scaling – ring rows, reduce weight

Posted in wod

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