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 HS + HSPUs
Weightlifting
Hang Clean (5 x 4 e2m to 80%)
Metcon
Undertow (AMRAP – Rounds and Reps)
AMRAP 12min
50 DU’s or 100 Singles
16 x Wall Balls
12 x Box Jumps
8 x Pull Ups
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