District 12

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Run 400m Bike 2min

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Push Ups x 10

Sit ups x 10

Metcon

District 12 (AMRAP – Reps)

Teams of 4 spend 6min on each couplet

1: Box Jumps 20+Wall Balls 20/14

2: Sand Bag Clean/ KB SDLHP + Hex Bar Hold 40/20

3: Sit Ups + Plank

4: Ring Dips + Hollow Hold

5: Burpees + Rest

6: Rope Climbs + Bike

7 Sled Push + Sprint