CrossFit Chain Reaction – CrossFit


Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10


Power Clean (5 x 5 up to 80%)


Reductions (Time)

For Time

10 CTB Pull Ups

20 Front Squat 60/45

10 CTB Pull Ups

30 Shoulder to Overhead 60/45

10 CTB Pull Ups

20 Front Squat

10 CTB Pull Ups

Substitute 5 Bar Muscle Ups for Pull Ups

Select a weight that allows you to cycle the barbell for at least 10 reps each movement

Posted in wod


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