Quincy

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting

Deadlift (5 x 8 e2m to 70%)

Metcon

Quincy (Time)

Run 400m

then 4 Rounds of

Shoulder to OH 35/25 x 12

Down Ups x 12

then

Run 400m

Rx+ STOH 45/30

Posted in wod

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