CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
row/run 400m
Dowels dislocates x 10
Lunge x 10
Push Ups x 10
Ring Row x 10
Sit Ups x 10
Conditioning
21 Day Challenge
Day 11 – 55 Wall Balls
Ensure you squat below parallel and the ball hits target
Time Cap for challenge is 9 min
Weightlifting
Deadlift (5-5-3-3-2-1 e2m work to heavy single)
Metcon
keeble (Time)
4 Rounds for time
15 Thrusters 50/35
12 CTB Pull Ups
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