Frequent

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Plank 90sec

Weightlifting

Overhead Squat (5 x 4 e2m increase each round)

Skills

Kipping, Muscle Ups 10min

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
#45 = 20kg

Posted in wod

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