Tracked

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Row 200m

2 rounds

15 Air Squats

10 Push Ups

5 Pull Ups/Ring Row

Inchworms x 3

Dowel Dislocates x 15

Double Crunch x 15

Weightlifting

Back Squat (6 Rounds e90s 1 pause squat 2s 1 squat inc 5% )

Metcon

Tracked (AMRAP – Rounds and Reps)

AMRAP 5min

18-12-9

Cal Row/Bike

Front Squats 50/35

Hang Power Cleans 50/35

rest 5min

AMRAP 5min

18-12-9

Cal Row/Bike

Front Squats 40/30

Pull Ups

Posted in wod

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