Flames

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Weightlifting

Back Squat (5 x 5 e2m pause 2Sec at bottom work to 75%)

Metcon

Flames (Time)

Time Cap 20min

27 – 21 – 15 – 9

Cal Row or Bike

Deadlifts 80/55

over bar burpees

Rx+ Deadlift 100/75

Posted in wod

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