CrossFit Chain Reaction – CrossFit


Warm Up 6 (No Measure)

Row 400m

Singles x 50

Dowel Dislocates x 10

Push Ups x 10

GHD/Butterfly Situps x 10

Samson Lunge x 8


Work on weak skill – 10min


Clean (5 x 5 build to heavy)


Metcon (AMRAP – Reps)

4 sets:

2 min AMRAP

5 thrusters (35/50) and 7 kbs (16/24),

2 min rest.

Record the reps achieved for each 2 min period and add them up at the end for your score!

Rx+ (45/60) bar and (24/32)KB

SG: Scale weight of bar and KB

Posted in wod


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