Rufus

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up – Sensory (No Measure)

Row or Run 400m

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Weightlifting

Back Squat (5 x 4 e2m to Heavy)

Metcon

Rufus (AMRAP – Reps)

EMOM x 4 Rds

1st min: 25 KBS 24/16

2nd min: 10 S2OH @ 50%

3rd min: Max Cal Row

1:00 Rest between Rds

rest 2min after round 4 then

2 min Max Air Squats

Score is number of air squats

Posted in wod

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