RockSteady

CrossFit Chain Reaction – CrossFit

Warm-up

WU – Team (No Measure)

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3 InchWorms

3 Slow Burpees

5 Push Ups

10 Ring Rows

10 Dowel Dislocates

10 OH Squats Dowel

Metcon

RockSteady (Time)

For Time Time Cap 40min

teams of 2

800m Run (400m each)

Box Jump Overs x 80

KB Swings x 80

Row 800m (400m Each)

Plate to OH x 80

Push Ups x 80 (2nd partner must be in plank for reps to count)

Med Ball Run 400m

4 Rope Climbs

Double Crunch x 100

Rest