CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Core3 (No Measure)
400m Run/Row
KB Swings x 10
Dowel Dislocates x 10
Push Ups x 10
Double Crunch x 10
Plank 120sec
Weightlifting
Front Squat (5 x 5 build to heavy e2m)
Metcon
Derailed (No Measure)
emom for 18min
8 x Shoot Through 20in Box – odd min
12 Wall Balls 20/14 – even minute
Rx+ use parallettes
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