Ronan

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up FF (No Measure)

Run/Row 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

10 Sit Ups

Bar Hang up to 1 min Max

Skills

Spend 5min on skills HS Walks, Muscle ups, Kipping etc

Gymnastics

Pull-ups (5 x 6 e2m add weight)

Metcon

Ronan (Time)

For Time

20-18-16-14-12-10-8-6-4-2

Burpees

Kettlebell Swings (24/16 kg)