CrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
Bike 20Cal /Row 200m/200m Run
Dowel Dislocates x 10
Push Ups x 10
Samson Lunge x10
KB Swings (light) x 15
Conditioning
21 Day Challenge
Day 14 – 70 Wall Balls
Ensure you squat below parallel and the ball hits target
Time Cap for challenge is 9 min
Skills
T2B, Kipping, Muscle Ups
Membrane (AMRAP – Rounds and Reps)
AMRAP 7min
7 HSPUs
7 Toes-to-Bar
7 Box Jumps 24/20
buy out 60 sit-ups
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