CrossFit Chain Reaction – CrossFit


OR Warm-up 1 (No Measure)

2 Rounds

Squats x 10

Samson Lunge x 10

Eagle Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10


Metcon (Time)


150 Cal Row

90 Box Jumps Overs at 24″

30 Clean and Jerk 50kg


120 Cal Row

90 Box Jumps Overs at 20″

30 Clean and Jerk 32.5kg


120 Cal Row

50 Box Jumps @ 20″

30 Clean and Jerk – scale weight

Time Cap – 22 Minutes

Score = Total time to complete the work out. A 1 second penalty will be added to the time cap for incomplete reps. For example if you have 5 reps left after the time cap is completed your score will be 22.05.

Posted in wod


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