CrossFit Chain Reaction – CrossFit


Warm Up (clean1) (No Measure)

Run 400m

Good Morning x 10

Dowel Dislocates x 10

Air Squats x 15

Push Ups x 10

High Hang,


Below Knee Squat Clean 20/15 x 3


Deadlift (emom 12min 3 reps @ 60%)


Dempsey (AMRAP – Reps)

AMRAP 8min

3 Thrusters 40/25

3 Pull Ups

6 Thrusters

6 Pull Ups

9 Thrusters

9 Pull Ups

add 3 reps each round

Mid Line (No Measure)

AMRAP 4 min

10 Double Handed KB Swing

15 Double Crunch

Posted in wod


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