CrossFit Chain Reaction – CrossFit


Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Banded Pull Aparts x 20


Tanked (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 T2B: 2 work 1 rest

45 x Synchronised KB Swings: 2 Work 1 rest

45 x Sit Ups: 2 Plank 1 Sit Ups

45 x Synchronised Wall Balls: 2 work 1 rest

30 x Skin the Cat: 1 work 2 rest or assist

Between each set do 1 of the following:

1: GHD Sit Ups – 30

2: Sled Pull – 3 x 50m

3: Tyre Flips x 3

4: 100m Sprints x 3

5: Sand Bag Cleans x 3

Posted in wod

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