Horace

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Weightlifting

Bench Press (5 x 5 @ 75% of 1rm E2M)

Metcon

Horace (Time)

Rx

21-18-15-12-9-6-3

Front Squats @ 50/35

ABMAT Sit-ups

Rx+

21-18-15-12-9-6-3

Front Squats @ 60/45

GHD Sit-ups

Posted in wod

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