CrossFit Chain Reaction – CrossFit

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Plank 90sec


Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10


Pendlay Row (5 x 5 work to heavy)


Leased 2 (AMRAP – Rounds and Reps)

Complete as many rounds and reps AMRAP 12min

6 Strict Pull-Ups

9 DB Push Presses 50/35 (each arm)

12 Box Jumps 24/20

Buy Out 60 Sit Ups

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