RollTide

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Lat Activation Pull Ups x 10

Weightlifting

Bench Press (5-5-3-3-2-1 e2m to 85%)

Metcon

RollTide (Time)

For Time (Time Cap 20min)

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 45/30

Front Rack Lunge 45/30

Push Ups

Rx+ 60/45

Posted in wod

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