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
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