CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up FF (No Measure)
Run 200m
3 Walk Outs
10 Push Ups
10 KB Swings
10 Lat Activation Pull Ups
10 Squats
15 Sit Ups
200m Run
Metcon
Gowing-Gowing-Gone (Time)
Teams of 2 – 1 work during rounds
2 rounds for time
Pull Ups x 50
Box Jumps x 50 (1 for 1)
Burpees x 50 Sycnchronized
KB/DB Snatch x 50
Weighted Sit Ups x 50 – Partner must plank for reps to count
After each set select one of the following (cycle through)
1: Sand Bag Cleans x 4 (2 each)
2: Farmer Carry 50m x 2 (1 each)
3: Tyre Flip x 2
4: Rope Climbs x 2 or Peg Board Accent x 2(1 each)
5: Sprints 100m x 4 (2 each)
6: Sled Push 50m x 2 (1 each)
7: GHD SUs x 20 (10 each)
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