Gator

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Shrt1 (No Measure)

10 Dowel Dislocates

10 Squats

10 Ring Rows

10 Sit Ups

Weightlifting

Shoulder Press (6 x 2 @ 80% e90s)

Bent Over Row (5 x 5 e2m build to heavy(85%))

Metcon

Gator (Time)

For Time

Row 400m

then

3 Rounds

10 STOH 60/45

10 x Front Squat 60/45

10 x Pull Ups

then

Row 400m

Rx+

STOH 70/55

Front Squat 60/45

5 x Bar Muscle Ups

Posted in wod

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