Final OR with WOD1

CrossFit Chain Reaction – New Member Trials

Warm-up

Row WU 1 (No Measure)

Singles x 100

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Double Crunch x 10

Weightlifting

Front Squat (5 x 5 e2m inc weight)

Metcon

Metcon (Time)

3 Rounds

Row 400m

KB Swings x 10

Squat x 10

Push Ups x 10

Sit Ups x 10

Posted in wod

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