Beats

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

OH Squat x 15

Dowel Dislocates x 15

KB Swings 16/12 x 10

Double Crunch x 10

Skills

5min Handstands and Kipping

Weightlifting

Push Pull (AMRAP – Reps)

EMOM 10min

odd min:3- 5 Pull Ups

even min: 3 – 5 ring dips

Metcon

Beats (Time)

7 rounds for time

7 Thrusters 40/25

7 OB Burpees

7 Pull Ups

Rx+ Thrusters 50/35 and CTB Pull Ups