02/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

(No Measure)

Row 400m

2 Rounds

Ring Rows x 10

Dowel Dislocates x 10

Overhead Squats x 10 (dowel)

Push Ups x 10

Sit Ups x 10

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (Time)

4 Rounds (Time Cap 15min)

20 Wall Ball Shots (20/14)

15 Pull Ups

10 Hang Power Cleans (50/35)

Scaling

SG – Wall Ball (14/10) Jumping Pull Ups, Cleans reduce weight

RX+ 15 CTB Pull Ups, Cleans (60/45)