Rotation

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

Run 200m/ Airbike 10cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting

Squat Clean (5 x 5 e 2m work to heavy (80% 1RM))

Metcon

Rotation (AMRAP – Reps)

3 Rounds

Spend 1min at each station

Air Bike (cal)

KB Swings 24/16

Burpees

Wall Balls

Double crunch

move quickly between stations

Posted in wod

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