CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 2 (No Measure)
Dowel Dislocates x 10
Russian KB Swings x 10 (light)
Push Ups x 10
Ring Rows x 10
Samson Lunge x 10
GHD Sit Ups x 10
GHD Back Ext x 10
Row 400m
Weightlifting
Deadlift (5 x 5 to 70% e2m)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12min
5 Power Cleans 50/35
4 Over Bar Burpees
3 Double Crunches
after each subsequent round add 3 more Double Crunches
Your score is the total number of Double Crunches
SG Scale weight, regular sit ups
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