CrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
Run 200m
Dowel Dislocates x 10
Push Ups x 10
Samson Lunge x10
KB Swings (light) x 15
Plank 60s
Metcon
Franz (AMRAP – Reps)
AMRAP 20min
Teams of 2 or 3 1 work 1 rest to complete following reps:
10,20,30,40,50,60…..
Wall Balls 20/14
KB Swings(Russian) 24/16
OH Plate Lunge 20/16
Box Jumps 24/20 (scale: step ups)
Burpees
Double crunch
150m Run after each round
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