Morse

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