Heated

CrossFit Chain Reaction – CrossFit

Warm-up

Warm UP – PTO1 (No Measure)

3 Rounds

10 light plate-floor to overhead

8 hanging knee raises / knees to elbow

6 glute bridge

Skills

Spend 10min on Muscle Ups or Muscle Up Progressions and Kipping

Weightlifting

Bench Press (5-5-3-2-1)

Heated (AMRAP – Rounds and Reps)

12min AMRAP

5 Ring Dips

10 Wall Balls 20/14

12 KB Swings 24/16

14 Sit Ups

24 DUs

Rx+ KB 32/24 14 GHD SitUps 5 Muscle Ups

Metcon