Density

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up 1 (No Measure)

Run/row 400m

Squats x 10

Hollow Rocks x 10

Dowel Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Skills

Work on either Kipping/Muscle Ups or Handstand drills

Weightlifting

Squat Snatch (6 x 3 e2m work to heavy)

Metcon

Density (Time)

5 Rounds

5 HSPUs

15 Wall Balls

25 Sit Ups

SG: 3 wall walks