07/03/2016

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