CrossFit Chain Reaction – CrossFit


Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8


Pull-ups (5 x 5 e2m Strict add weight if poss)


Certifried (Time)

25 min Time Cap

60 Air Squats

50 Plate to OH 20/15

40 Box Jumps 24/20

30 Wall Balls 20/14

20 Burpees

10 OH PLate Lunge (each leg) 20/15

Posted in wod


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