CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up A3 (No Measure)
Run /Row 200m
10 RIng Rows
5 Push Ups
10 Wall Squats
10 KB Shoulder Press
10 Dowel Dislocates
OH Squat x 10
Banded Pull Aparts x 20
Weightlifting
Bent Over Row (5 x 8 e2m work @ 60%)
Metcon
Blackjack (Time)
For Time (time cap 25min)
20 Push Ups
1 Sit Up
19 Push Ups
2 Sit Ups
18 Push Ups
3 Sit Ups ………..
continue until
1 Push Up
20 Sit ups
Scale: Start at 15 push Ups and end on 15 Sit Ups
Rx+ with a weighted vest
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