Geared

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up SB2 + Core (No Measure)

PTO x 10

Ring Rows x 10

Air Squats x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Plank 120sec

Weightlifting

Bulgarian Split Squat (4 x 3 e 2m work to heavy)

Metcon

Geared (AMRAP – Rounds and Reps)

Amrap 15min

60 Cal Row

50 KB Swings

40 Wall Balls

30 Box Jumps

20 Power Cleans

10 Ring Dips