CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 101 (No Measure)
Run/Row 400m
Sit Ups x 10
Push Ups x 10
Pull Ups x 5 or Ring Rows x 10
15 Air Squats
Dowel Dislocates x 10
Metcon
Bliksem (Time)
Teams of 4 (time Cap 40min)
2 team members work through section A (1 work 1 rest except synced). 2 Team members select a task from Section B Once complete with section B task swap with team from section A
Section A:
Pull Ups x 120
box jumps 20in x 120 ( 1 box per team – 1 for 1) (scale: Step Ups)
Burpees (Synchronized) x120
OH Plate Lunge x 120 15/10
Wall Walks x 60
Wall Balls x120 24/16
Med Ball Sit Ups x 120 (synced)
Section B: (ANY ORDER Whatever is available)
1: Sand Bag Cleans x 2
2: Farmer Carry 50m x 2
3: Tyre Flip x 2
4: Sled Push 50m x 2
5: GHD SUs x 20
6: Hang Tough x 2
7: Rope Climb x 2
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