CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 101 (No Measure)
Run 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
Concrete Boots (Time)
Teams of 2 1 work 1 rest. Complete the following
Run 400m each
Wall Balls x 80
Sand Bag Cleans or BB Cleans x 40
Pull Ups x 60
Burpee Broad Jumps x 60
Rope Climbs x 6
Squat Jumps x 80
Weighted Box Step Ups x 80
DB Snatch x 80
400m Run each
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