Double Indemnity

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 DB Shoulder Press

15 Sit Ups

20 Banded Pull Aparts

Weightlifting

Front Squat (6 x 4 e2m 75 to 85%)

Metcon

Double Indemnity (Time)

For Time: (time Cap 20min)

30 Box Jumps (24/20″)

30 Pull-Ups

30 KBS (24/16)

30 Goblet Squats (24/16)

30 Toes to Bar

30 Push Ups

30 Deadlifts (60/45)

30 Wallballs (20/14)

30 Barbell Facing Burpees

30 Double-Unders

Scale: Swap pull ups for ring rows or Jumping Pull Ups Double Unders swap for Singles

Posted in wod

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