ICON 4 – 04/02/2016

CrossFit Chain Reaction – CrossFit

Warm-up

WOD_Warm_1 (No Measure)

40 Single Unders

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Shoulder Press Empty Bar

10 Sit Ups

40 Single Unders

Metcon

Metcon (Time)

ICON Workout No 4

18 Minute Time Cap:

3 Thrusters* | 3 Pull Ups**

6 Thrusters* | 6 Pull Ups**

9 Thrusters* | 9 Pull Ups**

Continue until you complete sets of 21 or until you reach the 18 minute time cap.

*Male 42.5kg | Female 30kg

*Masters Male 35kg | Masters Female 22.5kg

*Teens Male 20kg | Teens Female 15kg

**All Categories – Any Grip of pull ups is allowed.

**Teen Categories – Jumping pull ups are allowed. Please see bottom of post for movement clarification.

Total time to complete the work out. A 1 second penalty will be added to the time cap for incomplete reps. For example if you have 5 reps left after the time cap is completed your score will be 18:05.

Posted in wod

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