Jordan

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Weightlifting

Push Press (5 x 6 e2m work to Moderate Heavy)

Metcon

Jordan (Time)

4 Rounds for Time

50 DUs

8 Rings Dips

12 CTB Pull Ups

16 Sit Ups

Rx+ 6 Bar Muscle Ups

16 GHD Sit Ups

Scale 100 Singles normal Pull Ups