ICON3 – 28/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

2 Rounds

Good Mornings x 10

Air Squats x 10

Ring Rows x 10

Dowel Dislocates x 10

Double Crunch x 10

Metcon

Metcon (Weight)

Score is combined total of all Max lifts.

For example if you complete a 1 Rep Max Sumo Deadlift of 100kg, a 2 Rep Max Front Squat of 100kg and a 3 Rep Max Bench Press of 100kg your total would be 300

…

IOC WOD #3 is 3.2.1 Lift

Within a 14 Minute Time Cap work up to a:

1 Rep Max Sumo Deadlift

2 Rep Max Front Squat

3 Rep Max Bench Press