OCR – 14/05/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm-up (No Measure)

400m Row

Lunge x 10

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 5

KB Swings x 10

Double Crunch x 10

Skills

Rope Climbs

Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

200m Row

Push Ups x 8

Pull Ups x 8

Goblet Squats x 10

KTE x 10