Balanced

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

Run 400m/ Airbike 20cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Skills

Handstands

Kipping

Muscle Ups

Weightlifting

Pendlay Row (6 x 5 to Heavy E2M)

Metcon

Balanced (AMRAP – Reps)

AMRAP 5min

3 TTB 3 Push Ups

6 TTB 6 Push Ups

9 TTB 9 Push Ups

add 3 reps each round

Rest 2min

AMRAP 5min

3 Pull Ups 3 HSPUs

6 Pull Ups 6 HSPUs

9 Pull Ups 9 HSPUs

add 3 reps each round

SG: assisted pull ups

1 wall walk = 3 HSPUs

Knee Raise

Posted in wod

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