OCR – 05/02/2016

CrossFit Chain Reaction – Open Gym

Warm-up

OCR WU 2 (No Measure)

2 Rounds

Pole Squats x 10

Dowel Dislocates x 10

Light KB Swings x 10

Sit Ups x 10

Skills

Deadlifts

Rope Climbs

Metcon

Metcon (AMRAP – Reps)

Team of 2: 1 person works 1 person rests

20 Min Cut Off

300m Med Ball Relay 20/14

Air Squats x 100

Burpee Box Overs x 60

Rope Climbs x 2

Push Ups x 80

Rope Climbs x 2

Pull Ups x 80

300m Med Ball Relay 20/14