OCR – 09042016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm-up (No Measure)

Junk Yard Dog Warm Up

or

10 Ring Rows

10 Light Kettle Bell Swings

10 Push Ups

10 Lunges

10 Dowel Dislocates

10 Sit Ups

Skills

Rope Climb

Technique and practice

Pull-ups (5 x 5)

Use bands if required

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15min

Row 400m

6 Pull Ups

10 Wall Balls

10 Sit Ups