Lawrie

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

20 Reverse Snow Angels

20 Banded Pull Aparts

Weightlifting

Back Squat (5 x 5 e2m 75 to 85%)

Metcon

Lawrie (Time)

Partner WOD

1 work – 1 Rest

3 Rounds for Time

DU’s x 50 or Singles x 100

Sumo DL HP 40/25 x 50

Burpees x 50

Sit Ups x 50

partner must plank for sit ups to count

Posted in wod

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