Forage

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Ups – Burpee1 (No Measure)

Leg Swings x 20

Slow Burpees x 8

Dowel Dislocates x 15

False Grip Ring Rows x 12

Samson Lunge x 16

Sit Ups x 20

Weightlifting

Shoulder Press (6 x 5 @ 80% e2m)

Klokov Press (3 x 3 e90s @ 70%)

Metcon

Forage (AMRAP – Reps)

4 Rounds

AMRAP 3

Row/Run 400m

then Max Wall Balls 20/14 for remaining time

rest 2min

Rx+ Wall Ball 30/20

Posted in wod

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