Retention

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Conditioning

21 Day Challenge

Day 12 – 60 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Gymnastics

Pull-ups (5 x 5 strict pull ups (add weight))

Metcon

Hangers (AMRAP – Rounds and Reps)

AMRAP 4min

Row 30/25 Cal

8 HSPUs

rest 2min

AMRAP 4min

8 Burpees

10 DB Snatch 50/35

rest 2min

AMRAP 4min

6 Ring Dips

8 T2B

Posted in wod

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