OCR – 09042016

CrossFit Chain Reaction – Open Gym


Warm-up (No Measure)

Junk Yard Dog Warm Up


10 Ring Rows

10 Light Kettle Bell Swings

10 Push Ups

10 Lunges

10 Dowel Dislocates

10 Sit Ups


Rope Climb

Technique and practice

Pull-ups (5 x 5)

Use bands if required


Metcon (AMRAP – Rounds)

AMRAP 15min

Row 400m

6 Pull Ups

10 Wall Balls

10 Sit Ups

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