CrossFit Chain Reaction – CrossFit
Warm-up
Warm Sorted (No Measure)
Run 400m
10 Push Ups
10 Ring Rows
10 Air Squats
10 Dowel Dislocates
Metcon
Morse (AMRAP – Reps)
Spend 3 Min at each Station 1 work 1 rest 15sec change over
1: 50m Sled push 40KG 1 rep per 5 m
2: 50m Plate Lunge 1 rep per 5m
3: 100m Sprints 5 reps per 50m
4: DB Thrusters 50/35
5: Air Bike Cals
6: Row Cals
7: Pull Ups
8: Push Ups – resting partner must plank for reps to count
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