CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Jacked (No Measure)
Dowel Dislocates x 10
Good Mornings x 10
OH Squats (with dowel) x 10
Push Ups x 10
Ring Rows x 10
Double crunch x 10
Metcon
Jacked (Time)
Team Work Out (teams of 2) 40min Time Cap
800m Run (400m each) together
200m Plate Carry (100m each) 15/10
KB Snatch x 80 (24/16)
Wallballs x 100
Rope Climbs x 4
Pull Ups x 80
Weighted Box Step Up x 100 (2x16kg/12kg) 24/20
Run 800m
Sit Ups x100
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