CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
200m Run/Row
2 Rounds
Walkouts x 3
Samson Lunge x 6
Dowel Dislocates x 10
KB Swings (light) x 10
Double Crunch x 10
Metcon
Leveled (Time)
Teams of 2 1 work 1 rest
4 Rounds for Time
Single Arm KB/DB Thruster x 30
Box Jump Overs x 30
OH Plate Lunge 20/15 x 30
Pull ups x 30
after each round select 1 from the following. Rotate through
4 x 25m Sled Push
4 x 25m Farmers Carry
30 x GHD Sit Ups
10 x Sand Bag Clean
4 x Rope Climb
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