Start Point

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m

Overhead Squats (dowel) x 10

Sit Ups x 10

Weightlifting

Stamina Squat 2 (@ 75% of 1RM front squat)

emom x 10min

odd – 2 Front Squats

even – 4 Back Squats

Metcon

Start Point (Time)

For Time (20min Time Cap)

200m Run

then

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

KB Swing 24/16

Goblet Squat

then

400m Run

then

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

Pull Ups

Push Ups

then

200m Run

Rx+ 32/24 and CTB Pull Ups

Posted in wod

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