OC

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

OH Squat x 15

Dowel Dislocates x 15

KB Swings 16/12 x 10

Double Crunch x 10

Skills

HSPU, HS walks or Kipping, MUs

Weightlifting

Front Squat (5, 5, 3, 3, 2, 1 e2m 80 to 90%)

Metcon

OC (AMRAP – Rounds and Reps)

15 min AMRAP

20 DU’s

8 Deadlifts 80/65

12 Pull Ups

16 Goblet Lunge 24/16

Rx+ Deadlifts 100/85 6 Bar Muscle Ups

Scaled SU’s

Posted in wod

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