CrossFit Chain Reaction – CrossFit
Warm-up
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
Gymnastics
Pull-ups (5 x 5 e2m Strict add weight if poss)
Metcon
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
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