Wicks

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up FF (No Measure)

Bike/Row 1min

3 Walk Outs

10 Push Press bar

10 Deadlifts Bar

10 Lat Activation Pull Ups

10 Squats

10 Sit Ups

Conditioning

21 Day Challenge

Day 4 – 20 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Snatch Sequence P_OHS_Full (5 x 2 e2m inc weight)

1 x Power Snatch

1 x OH Squat

1 x Full Snatch

Metcon

Wicks (Time)

3 Rounds for Time

200 m Run

12 Push Press 50/35

12 Pull Ups

Run 365m Push Press 60/45

MidLine

Midline 1 (No Measure)

EMOM 6min

Odd: Double hand KB Swing

Even: L Sit Hold 20sec

Posted in wod

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