Spindle

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Spindle (No Measure)

400m Run

3 Inch worms

10 Samson Lunge

10 Dowel Dislocates

10 Push Ups

10 Sit Ups

10 KB Swings Light

Metcon

Spindle (AMRAP – Reps)

In Teams of 2 pend 3min at each station

1: Air Bike

2:Rower

3: KB Swings 24/16

4: Wall Balls 20/14

5: Sled Push 50m each 5m=1 rep

6: 50m Sprints 50m = 1rep

7:Shoot Throughs

8: Push ups

9: Pull Ups

10: GHD SUs

Posted in wod

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