Grunge

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Weightlifting

Deadlift (5 x 5 e2m work to 82%)

Metcon

Grunge (Time)

Buy in 60 Sit Ups

then

5 Rounds

7 Burpees

11 Wall Balls

22 Kettlebell Swings (24/lb)