CrossFit Chain Reaction – CrossFit


Warm-up (No Measure)

Row 400m

Light KB Swings x10

Push Ups x 10

Dowel Dislocates x 10

Good Mornings x 5 hold for 10sec (wide leg)

Roll Shoulders 2mins


Shoulder Press (5 x 3 Strict work to heavy)


Metcon (AMRAP – Rounds and Reps)

20min Amrap

400m Row

20 Wall Balls 20/14

10 Box Jumps 24/20

20 Situps

10 SDLHP 40/25

20 DUs
Row 30 Cal not 400m

Posted in wod


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