CrossFit Chain Reaction – CrossFit


Warm Up (No Measure)

Dowel Dislocates x 10

Banded Lat Walks x 20 (10 each way)

Ring Rows x 10

Air Squats x 20

Push Ups x 10

Sit ups x 10

Run/Row 400m


Isla (Time)

Teams of 3 for Time

2 Rounds of:

1200m Run

Burpees x 75

Box Jumps x 75 (1 for 1 jumps) (1 box per team)

Wall Balls x 75

Sit Ups x 75

3 rope climbs

2 work and 1 rest at all times except run and rope climbs

Posted in wod


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