Rockhold

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Metcon

Rockhold (Time)

Teams of 4 (time Cap 40min)

2 team members work through section A . 2 Team members select a task from Section B Once complete swap.

Section A:

Pull Ups x 160

Plate Lunge x 160 20/15

Burpees (Synchronized) x 160

KB Swings x 160 24/16

Wall Walks x 60

Weighted Sit Ups (Partner Must plank for reps to Count) x 160 15/10

Section B:

1: Sand Bag Cleans x 6

2: Farmer Carry 50m x 2

3: Tyre Flip x 4

4: Rope Climbs x 2 or Peg Board Ascent x 2(1 each)

5: Sprints 100m x 4

6: Sled Push 50m x2

7: GHD SUs x 20

Posted in wod

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