Treet

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Bike 20Cal /Row 200m/200m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Conditioning

21 Day Challenge

Day 2 – 10 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Pendlay Row (3 x 5 e2m Work to Heavy)

Deadlift (5 x 6 to 80% e2m)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
43/30Kg

Posted in wod

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