Humming

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up TRS1 (No Measure)

Run/Row 400m

Ring Rows x 10

Dowel Dislocates x 10

Push Ups x 10

Sit Ups x 20

Toe Raised Squats x 20

Weightlifting

Paused Front Squat (5 x 5 work to heavy e2m Pause 2 sec at bottom)

Metcon

Humming 2 (Time)

Time Cap 20min

Squats x 50

HR Push Ups x 40

Double Crunch x 30

Pull ups x 20

Burpees x 10

Pull Ups x 20

Double Crunch x 30

HR Push Ups x 40

Squats x 50