WeightOnly1

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up – Sensory (No Measure)

Row or Run 400m

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Weightlifting

Bench Press (5-5-3-2-1 work to heavy single e2m)

Back Squat (5-5-3-2-1 work to heavy single e2m)

Deadlift (5-5-3-2-1 e2m to heavy single)

Conditioning

CoreCon1 (No Measure)

4 Rounds

Evil Wheel x 10

Hanging L-Sit x 2 (hold for as long as possible)

Posted in wod

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