Leveled

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Metcon

Leveled (Time)

Teams of 2 1 work 1 rest

4 Rounds for Time

Single Arm KB/DB Thruster x 30

Box Jump Overs x 30

OH Plate Lunge 20/15 x 30

Pull ups x 30

after each round select 1 from the following. Rotate through

4 x 25m Sled Push

4 x 25m Farmers Carry

30 x GHD Sit Ups

10 x Sand Bag Clean

4 x Rope Climb

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