Slopes

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3112 (No Measure)

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Metcon

Slopes (Time)

In Teams of 3 for Time (time cap 40 min )

2 Rounds

45 x Synchronised Burpees: 2 work 1 rest

45 x Box Jump Overs: All 3 loop until complete

45 x Pull Ups: 2 work 1 rest

45 x KB Swings: 2 Work 1 rest

45 x Sit Ups: 2 Work 1 rest

45 x Synchronised Wall Balls: 2 work 1 rest

45 x DB Snatch 50/35: 2 work 1 rest

Between each set do 1 of the following:

1: GHD Sit Ups – 30

2: Sled Push – 3 x 50m

3:Rope Climb x 3

4: Ski Erg x 200m

5: Worm Thrusters x 6

6: 3 x 100m Run

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