Hero WOD

CrossFit Chain Reaction – CrossFit

Metcon

Murph +Murph /2 (Time)

1mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1Mile Run

wear 10kg weight vest or body armour if available

SG:

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
75lbs – 35Kg