Ironclad

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Weightlifting

Ring Dips (emom 5min 5 reps)

Bench Press (5 x 6 e2m work to 80%)

Metcon

Ironclad (AMRAP – Rounds and Reps)

12min AMRAP

6 HSPUs

8 Deadlifts 100/75

12 OB Burpees

Posted in wod

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