Cramer

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Sit Ups x 10

Weightlifting

Back Squat (5 x 6 e2m work to 75%)

Metcon

Cramer (Time)

5 Rounds for

8 T2B

20 Wall Balls

then

1000m Row each with partner split into 500m segments