CrossFit Chain Reaction – Open Gym
Warm-up
Row WU 1 (No Measure)
Row 400m
2 Rounds
Dowel Dislocates x 10
Ring Rows x 10
Lunge x 10
Double Crunch x 10
Weightlifting
Clean (5 x 5 )
Metcon
Metcon (Time)
3 Rounds
Row 400m
KB Swings x 10
Squat x 10
Push Ups x 10
Sit Ups x 10
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