CrossFit Chain Reaction – CrossFit


Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20


Push-ups (Max Reps 3:00min )


Squat Clean (5 x 4 e2m work to 85%)


Karma (AMRAP – Reps)

EMOM x 16

1: Calorie Row

2: Sand Bag Cleans or DB Snatch 50/35

3: Pull-Ups

4: Weighted Box Step Ups 2 x16/2 x 12 Kb

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