Waders

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Weightlifting

Pendlay Row (5 x 5 work to heavy e2m)

Metcon

Cycling (AMRAP – Reps)

emom 10min

5 Clean and Jerks 50/35 touch and go

rest 2 min

emom 6min

odd Sit Ups

even plank

Score is the number of Sit Ups. Sit Ups don’t count if you don’t hold plank for 1min during even minute following.

Rx+ C&J 60/45

Posted in wod

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