Shifted V2

CrossFit Chain Reaction – On Ramp A

Warm-up

Warm Up PTO2 (No Measure)

Row 400m

10 light plate-floor to overhead

10 Overhead Squats(Dowel)

10 Ring Rows

10 Sit Ups

Weightlifting

Back Squat (5 x 3 work to heavy)

Metcon

Shifted (AMRAP – Rounds and Reps)

AMRAP 10min

8 Power Cleans 50/35

10 over bar burpees

10 Pull Ups

Rx+ 60/45 power cleans + CTB

SG: reduce weight, assisted pull ups

rest 2 min

Metcon (No Measure)

Tabata Hollow Hold and Plank

Posted in wod

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