Lurch

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Ups Core 101 (No Measure)

Row 400m/Run 400m/Air Bike 2min

Ring Rows x 10

Dowel Dislocates x 10

Tabata Hollow Hold and Plank

Metcon

Filthy Fifty 2 (Time)

35 min Cut Off

For time:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 24/16

50 Lunges

50 Knees to elbows

50 Push press, 20/15

50 Back extensions

50 Wall ball shots, 20/14 ball

50 Burpees

50 Double unders

SG+: Singles in place of DUs

SG: 25 of each exercise + singles + reduce box height

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