CrossFit Chain Reaction – CrossFit


Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Plank 90sec


Snatch Pull (4 x 4 e90s work to heavy)

Push Jerk (emom 7m – 3 Reps @ 85%)


Marbles (Time)

5 Rounds (work in pairs) (20min Time Cap)

20 Cal Row or 15 Cal Airbike

10 Power Cleans 60/45

Posted in wod


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