Pitstop

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Metcon

Pitstop (Time)

Teams of 3 (time Cap 40min)

2 team members work 1 rest

Wall Balls (Synchronized) x 120

Skin the Cat x 60 – Team help where needed

Burpees (Synchronized) x 120

Box Jumps (1 for 1) x 120 (1 box per team)

Goblet Lunge x 120 24/16

Pull Ups x 90

Wall Walks x 60

Double Crunch (Partner Must plank for reps to Count) x 120

Between Each Round Complete one of the following:

1: Sand Bag Cleans x 6

2: Farmer Carry 50m x 3

3: Tyre Flip x 3

4: Rope Climbs x 2 or Peg Board Ascent x 3(1 each)

5: Sprints 100m x 3

6: Sled Push 50m x3

7: GHD SUs x 30

8: 60 Cal Air Bike

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