CrossFit Chain Reaction – CrossFit
Warm-up
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
Weightlifting
Bench Press (6 x 4 build to Heavy)
Metcon
Metcon (AMRAP – Rounds)
16 min AMRAP
Run 400m
8 Pull Ups
16 OH Plate Lunges (20/15)
SG: Assisted Pull Ups, (Scale Plate)
RX+ CTB Pull Ups (25/20)
rest 4 mins then:
Tabata
Hollow Holds and Plank
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