CrossFit Chain Reaction – CrossFit


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


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

Posted in wod

Visit Us On FacebookVisit Us On TwitterVisit Us On PinterestVisit Us On Instagram

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.