Alsdorf

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Weightlifting

Shoulder Press (5 x 5 e2m build to heavy)

Metcon

Alsdorf (AMRAP – Reps)

AMRAP 2min

Max Strict Pull Ups

Rest 2min

AMRAP 6min

6 x Ring Dips

8 x Burpees

10 x Power Cleans 60/45