Mate

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Squat x10

KB Swings (light) x 15

Sit Ups x 10

Metcon

Mate (AMRAP – Rounds and Reps)

Teams of 3 – 2 work 1 rest Split the reps evenly.

1: AMRAP 4min

Row 30cal (10 each)

Tyre Flips x 3 (1 each)

2: AMRAP 4min

OH Plate Lunge 20/10 x 30 (10 each)

Rope Climbs x 3 (1 each)

3: AMRAP 4min

Pull Ups x 30

100m Sprint x 3

4: AMRAP 4min

Weighted Box Step Ups 24/16kg KB x 30

Sit Ups x 30 Synced

5: AMRAP 4min

Burpees x 30

Sandbag Clean x 3

6: AMRAP 4min

T2R x 30

50m Farmer Carry x 3

7: AMRAP 4min

Finish Cals on Ski Erg and Bike before moving on to sled push

Ski Erg x 30Cals (10 each)

Airbike x 30Cals

Sled Push 50m x 3(1 each)

8: AMRAP 4min

DB Snatch 50/35 x 30

Worm Thrusters x 4 (3 together) Scale: DB Thrusters x 30

Posted in wod

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