CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
row/run 400m
Dowels dislocates x 10
Lunge x 10
Push Ups x 10
Ring Row x 10
Double Crunch x 10
Banded Pull Aparts x 20
Gymnastics
Ring Dips (5 x 5 e2m add weight if possible)
Metcon
Dormant 3 (Time)
3 Rounds for Time
24 KB Swings 24/16
18 OH Single Arm KB Lunge 16/12 DB Lunge 35/25
12 Burpees
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