LongRange

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Weightlifting

Back Squat (5-5-3-2-1 e2m work to heavy)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
35kg Male

25kg Female