CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up PTO (No Measure)
2 rounds
10 light plate-floor to overhead
8 hanging knee raises / knees to elbow
6 glute bridge
Then
Row/Run 200m
Metcon
Damn (Time)
Teams of 2
Run 800m (400m each together)
200m KB Offset Walk 24/16 (100m each)
Power Clean (touch and go) 50/35 x 80
Athlete 1 complete 40. Each time Athlete 1 rests, Athlete 2 does 5 burpees. When 40 are complete swap.
Ring Push Ups x 80
Box Jumps x 80
Rope Climbs x 6
Goblet Lunge 24/16 x 80
Sit Ups x 100 partner to hold plank for reps to count
Row 1000m (500m each)
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