Scorpion

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Skills

Day 16: 16 Strict HSPUs

Weightlifting

Back Squat (6 x 5 e2m to 82%)

Metcon

Scorpion I (Time)

For Time:

5 Rounds

6 DeadLifts 80/65

12 Burpees

Rx+ Deadlift 100/80
OR

Scorpion II (Time)

For Time:

with a partner complete

5 Rounds

12 DeadLifts 80/65

24 Synchro Burpees (12 each)

Rx+ Deadlift 100/80

Posted in wod

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