Gowing-Gowing-Gone

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)