Iver

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Banded Pull Aparts x 20

Skills

21 Day Challenge

Day 17 – 85 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Overhead Squat (5 x 6 e2m work to 80%)

Metcon

Iver (Time)

4 Rounds

10 Power Snatch 40/25

10 x Goblet Lunge

200m Run

Rx+ PS 50/35

Posted in wod

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