Framed

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Tense (No Measure)

Run – 400m

Dowel Dislocates x 15

3 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats

plank – 130 sec

Metcon

Framed (Time)

Teams of 2 for time 1 work 1 rest

400m Run Each

Pull Ups x 100

100m Sprint x 10

KB Thruster 24/16 or DB Thruster 50/35 x 80

Run 400m each (200m with Med Ball 20/14)

Weighted Sit Ups 15/10 x 100 partner must plank for reps to count

KB Swings 24/16 x 100

Wall Walks x 20

Run 400m each

Rope Climb x 4 (2each) or 2 Half Height Pegboard Ascents each

Posted in wod

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