Tote

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Metcon

Tote (Time)

Teams of 2 – 1 work during rounds

2 rounds for time

Manmakers x 20

Wall Walks x 20

Box Jumps (1 for 1)x 50

Pull Ups x 50

Goblet Lunge x 50

Sit Ups x 50 Partner must Plank

After each set select one of the following (different each time)

1: Sand Bag Cleans x 4

2: Tyre Flip x 4

3: Rope Climbs x 2 or Peg Board Accent x 2(1 each)

4: Sprints 100m x 2

5: Sled Push 50m x2

6: GHD SUs x 20

Posted in wod

rfwbs-sliderfwbs-sliderfwbs-slide

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close