CrossFit Chain Reaction – CrossFit
Warm-up
Run WU 1 (No Measure)
Run 200m/ 20 Cal Airbike
2 Rounds
Double Crunch x 10
Push Ups x 10
Air Squats x 10
Banded Pull Aparts x10
Metcon
WOD 1 (Time)
For Time:
Time Cap 9min
50 KB Swings
24/16 Rx // 20/12 scaled
40 KB Snatch 24/16 Rx / 20/12 scaled
30 Goblet Lunge 24/16 Rx / 20/12 scaled
20 Pull Ups Rx / Ring Rows scaled
10 HSPUs Rx /5 Wall Walks scaled
Rx: May use AB mats for HSPUs but for every mat used, 15sec will added to your time ie: 2 Mats = 30sec (Blue mats only)
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WOD 2 (AMRAP – Rounds and Reps)
0-2min:
Max Front Squats 50/35 Rx 40/25 Scaled
Rest: 2:00 min
then
AMRAP 5min
6 x Hang Power Clean 50/35 Rx 40/25 Scaled
6 x Over Bar Burpees
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WOD 3 (AMRAP – Rounds and Reps)
WOD 3:
AMRAP 5min
5 DeadLifts 80/65 Rx 60/45 Scaled
Rx: 15 Box Jumps 24/20 Scaled: Step Ups Allowed (both feet must touch top of box and stand up straight)
1 min rest
1 min Max DUs Rx / Singles Scaled
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