Chequered

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

Muscle Ups, Skin the Cat 20min

Metcon

Chequered (Time)

25 min Time Cap

40 Cal Row

30 OverBar Burpees

20 Power Cleans 50/35

50 OH Plate Lunges 20/15

20 Power Cleans 50/35

30 KB Swings 24/16

40 Cal Row