CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
200m Run/Row/20Cal Airbike
2 Rounds
Walkouts x 3
OH Squat x 15
Dowel Dislocates x 15
KB Swings 16/12 x 10
Double Crunch x 10
Skills
HSPU, HS walks or Kipping, MUs
Weightlifting
Front Squat (5, 5, 3, 3, 2, 1 e2m 80 to 90%)
Metcon
OC (AMRAP – Rounds and Reps)
15 min AMRAP
20 DU’s
8 Deadlifts 80/65
12 Pull Ups
16 Goblet Lunge 24/16
Rx+ Deadlifts 100/85 6 Bar Muscle Ups
Scaled SU’s
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