03/02/2016

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