Duplicity

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

KB Press x 10

Squat x 20

Sit Ups x 20

Plank Hold – 1min

Weightlifting

Overhead Squat (5 5 3 3 2 1 find heavy single)

Metcon

Duplicity (AMRAP – Reps)

OTM rep ladder of strict press (40/30) and strict pullups

Buy Out 40 Double Crunch

Rx+ 50/35

Perform 1 press the first minute, 1 pullup the second minute, 2 presses the third minute, 2 pullups the fourth minute, and so on until you can’t complete the designated reps for either one of the movements.

Posted in wod

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