Hendon

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Tense (No Measure)

Run – 400m

3 Rounds

Strict Cindy

5 Strict Pull Ups

10 Pu’s

15 Squats

Weightlifting

Deadlift (6 x 4 upto 80% 1rm e2m)

Pendlay Row (5 x 5 e 90S upto 85%)

Metcon

Hendon (Time)

4 Rounds for Time

10 CTB Pull Ups

12 Box Jumps 24/20

14 Wall Balls 20/14

1 Rope Climb

Rx+ Bar Muscle Ups x 5 , Wall Ball 30/20

Buy Out: 60 Sit Ups

Posted in wod

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