Regency

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Row 200m/Airbike 20Cal/Run 200m

2 Rounds

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Band Pull Aparts x 20

Skills

5min- HS and HSPUs

Weightlifting

Back Squat (5-5-3-3-2-1 work to 85% e2m)

Metcon

Regency (Time)

5 Rounds

Partner WOD

1 work 1 rest for pull ups

16 Synchronized Burpees (8 each)

16 Pull Ups (8 each)

12 Deadlifts 100/75 – 2 person lift

Posted in wod

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