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
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