Every 4 Years

CrossFit Chain Reaction – CrossFit


Sat Morning Warm Up 2 (No Measure)

10 KB Swings (light)

10 Press Ups

10 Ring Rows

10 Samson Lunges

10 Dowel Dislocates

10 Double Crunch

10 Air Squats
2 Rounds


Bench Press (5 x 3 – E2M )

start with Max weight used for 5 x 5 and increase each set


Metcon (AMRAP – Reps)

Tabata – Monday

3 rounds – Tabata

Thruster – 40/30

GHD Sit Ups

Power Snatch 40/30

CTB Pull Ups

KB Swings 24/16

Wall Balls

Burpee box overs 24/20

OH Squats – 40/30


Chin Over Pull Ups

Scale Weight for snatch, thruster, KB

Rx+ Change CTB for Bar Muscle Ups, OH Squats 50Kg

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