HellsFire

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Metcon

HellsFire (AMRAP – Reps)

Team of 3 – 2 work 1 rest

3min at each station

1: Air Bike

2: Row

3: OH Plate Lunge 15/10

4: Pull Ups

5: Tyre Flip

6: Sandbag Cleans or DB Snatch 50/35

7: Wall Balls

8: Sit Ups + Plank

9: Burpees Synchronized

10: Box Jumps

11: Wall Walks

12: Sled Push + Sprints 100m