CrossFit Chain Reaction – CrossFit
Warm-up
Leg Warm – 1 (No Measure)
Row 400m
Samson Lunge x 10
Dowel Dislocates x 10
Light Kettlebell Swings x 10
Jumping Pull Ups x 10
Push Ups x 10
Double Crunch x 10
Weightlifting
Back Squat (6 x 6 e2m increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP of:
20 Reverse Goblet Lunges 24/16
20 Push Press, 50/35
20 Pull-ups
AMRAP – Rounds and Reps
TG: 40/25 push press 16/12 KB for lunge, assisted pull ups
RX+ 60/45, CTB Pull Ups
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