28/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Inchworms x 3

Ring Rows x 10

Air Squats x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Push Ups x 10

Run/Row 400m

Weightlifting

Deadlift (5 x 5 to 70%)

Metcon

Metcon (Time)

4 Rounds for Time

8 Power Cleans (50/35)

10 Thrusters (50/35)

12 T2B

2 Rope Climbs

SG: Scale Weight of Bar (40/25), KTE and Scale Rope Climb