CrossFit Chain Reaction – CrossFit


Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each


Deadlift (5 – 5 – 3 – 3 – 2 -1 E2M work to 90%)


UpFront Nancy (Time)

5 Rounds for time of

400m Run

15 Front Squats 40/30

SG: Scale weight

Posted in wod


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