Louis

CrossFit Chain Reaction – CrossFit

Warm-up

Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon

Louis (Time)

Teams of 3 (time Cap 35min)

2 team members work 1 rest

Run 400m Together

Skin the Cat x 60 – Team help where needed – 1 work

Push Ups x 120

Weighted Box Step Ups x 120 (1 box per team)

Pull Ups x 120

Alt DB Snatch 50/35 x 90

Goblet Squat 24/16 x 120

Half T2B (straight leg) x 120

Run 400m

Between Each Round Complete one of the following:

1: Sand Bag Cleans x 6

2: Rope Climbs x 3 or Peg Board Ascent x 3(1 each)

3: 60 Cal Row

4: GHD Back Exts x 30

5: 60 Cal Air Bike

6: 150m Run (weather dependant)