RoadRunner

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Weightlifting

Shoulder Press (5-5-5-3-3-3 – 55% 60% 65% 70% 75% 80% e2m)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
43kg, 30kg

Posted in wod

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