Split

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