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)
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