Torrent

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Lat Activation Pull Ups x 10

Conditioning

Max Unbroken Wall Balls

Weightlifting

Squat Clean (5 x 3 e2m work between75 & 85%)

Metcon

Torrent (Time)

AMRAP 10min

Dus x 40

3 x Ring Muscle Ups

9 x Single Arm KB Thruster 24/16

Scale – 80 Singles and 6 Ring Dips or Box Dips

Buy Out 60 Situps

Posted in wod

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