CrossFit Chain Reaction – CrossFit


Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Nicole (mod) (AMRAP – Reps)

Rx: 15 min amrap of: 400m run, max consecutive pullups (cannot come off the bar)

Your score is the maximum number of pull ups across all rounds.

SG: 10-15min, Ring Rows, assisted pull ups

Rx+ 20min Amrap Muscle Ups, CTB


Work 20min on weak skills, kipping, handstands, Olympic lifts etc


Posted in wod


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