Goofing

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core2 (No Measure)

400m Run/Row

Tabata Hollow Hold/Plank

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Weightlifting

Squat Snatch (5 x 3 e2m work to heavy)

Metcon

Goofing (AMRAP – Reps)

4 Rounds:

For Max Reps. 1m at each station.

KBS 24/16

Row for Calories

HR Push Ups

Wallball 20/14

Rest