CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Row/Bike/Run 1-2 (No Measure)
Row 400m/TurboTrainer – 90sec/Run 400m
Ring Row x 10
Squat x 10
Dowel Dislocates x 10
SitUps x 20
Weightlifting
Deadlift (5 x 5 work to Heavy)
Metcon
Split (AMRAP – Rounds and Reps)
AMRAP 4min
15Kb Swings 24/16
10 Push Ups
rest 4min
AMRAP 4min
6 Pull Ups
8 Thrusters 40/25
8 Box Jumps
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