WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
10 Plate Thrusters
10 lateral plank walks
5 KB Deadlift
5 KBS
5 Ring Rows
Then…
BB Warmup + Hang P Snatch
STRENGTH
Deadlift
*Off of your training max (90% 1RM)
5 @ 65%
5 @ 75%
5+ @ 85% (as many reps as possible in good form)
WOD
“CFR Chaos”
Run or Row
Double Unders
Wallballs 20/14
Hang Power Snatch 75/55
Ring Rows
Push-ups
Run or Row
Our version of “Chaos” from the Games! Yes, I know there is no rep count. That’s on purpose. 😊 You will go out for your run, and when you get back your coach will have written the reps for the second movement up on the board. When the first person finishes the second movement, the coach will write up the rep count for the 3rd movement, and so on. You will not know the amount of work you are about to do! Do you go all out? Do you save some energy? Who knows?!
OPTIONAL POST WOD
2x
25’ Handstand Walk or :30 Handstand Hold
:30 Ring L-sit
CrossFit Reserve 