CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 501 (No Measure)
Run 200m
Dowel Dislocates x 10
Good Mornings x 10
Push Ups x 10
Ring Rows x 10
Samson Lunge x 10
Metcon
Diggity (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25min
Run 400M together
complete the following couplets 2 work 1 rest
1: Box Jumps x 90 24/20
Burpees x 90
2: Jumps Squats x 90
Pullups x 90
3: Row 90 Cal
Run 200m
4: reverse goblet lunge x 90 24/16
Db Single Arm push Press x 90 50/35
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