Redneck

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats

sumo squat 1min

Bar Hang 1min

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Bench Press (6 x 5 e2m work to Heavy)

Metcon

Redneck (AMRAP – Rounds and Reps)

AMRAP 10min

15 Power Snatch 35/25

12 Weighted Sit Ups 15/10 plate

9 OB Burpees

rest 2min

then 90s Max Reverse Snow Angels

Posted in wod

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