Team WOD – 05/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Sat Morning Warm Up 2 (No Measure)

10 KB Swings (light)

10 Press Ups

10 Ring Rows

10 Samson Lunges

10 Dowel Dislocates

10 Double Crunch

10 Air Squats

Metcon

Metcon (AMRAP – Reps)

Teams of 2, 1 works 1 rests

Weighted Relay:

Choose different object to carry for each run ie: weight plate, kettlebell, med ball

Women: 7kg – 10Kg

Men: 10kg – 15Kg

Cut Off 30min

Taters x 80 24/16

400m Weighted Relay

(200m each team member)

Burpee Box Overs x 80 24/20

400m Weighted Relay

Pull Ups x 80

400m Weighted Relay

HSPU x 20

Rope Climbs x 4

Scale:

5 HSPU = 2 Wall Walks

Taters = Goblet Squats

Taters – Scale Weight

Assisted Pull Ups

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