Amble

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Run 200m

Dowel Dislocates x 10

Push Ups x 10

Squats x 10

Ring ROws x 10

Sit Ups x 10

Metcon

Amble (Time)

Run 400m Med Ball Run (200m each)

Row 1000m (if a rower is not available come back to it after wall balls)

Wall Balls x 100

KB Snatch 24/16 x 100

Box Jumps/Step ups x100

4 Rope Climbs

Double Crunch x 100

Wall Walks x 30

Pull Ups x 60

Run 400m