Syndrome

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core 1 (No Measure)

Tabata Hollow Holds and Plank

Double Crunch x 15

Dowel Dislocates x 10

Lunge x 10

Push Ups x 10

Weightlifting

Shoulder Press (6 x 4 work to heavy)

Metcon

Syndrome (Time)

For time Time Cap 20min

800m Row

20 Over Rower Burpees

30 KB Swings 24/16

40 T2B

50 Goblet Lunge 24/16

800m Row

Rx+ 32/20 KB

SG: KTE reduce weight of KB

Posted in wod

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