Energise

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO2 (No Measure)

200m run or 1min row or 1min Bike

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Skills

Day 5 – 5min T2B practice

Weightlifting

Back Squat (5 x 8 up to 75%)

Metcon

Energise (AMRAP – Rounds and Reps)

AMRAP 4min

Row 30 Cal

15 Front Squats 60/45

rest 2min

AMRAP 4min

8 OB Burpees

10 STOH 60/45

rest 2min

AMRAP 4min

40 DUs

8 T2B

Posted in wod

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