ICON WOD 2

CrossFit Chain Reaction – CrossFit

Warm-up

OR Warm-up 1 (No Measure)

2 Rounds

Squats x 10

Samson Lunge x 10

Eagle Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Metcon

Metcon (Time)

*Male

150 Cal Row

90 Box Jumps Overs at 24″

30 Clean and Jerk 50kg

*Female

120 Cal Row

90 Box Jumps Overs at 20″

30 Clean and Jerk 32.5kg

SCALED:

120 Cal Row

50 Box Jumps @ 20″

30 Clean and Jerk – scale weight

Time Cap – 22 Minutes

Score = 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 22.05.