OCR – 16/04/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm-up (No Measure)

400m Row

InchWorms x 3

Dowel Dislocates x 10

Push Press x 10

Ring Rows x 10

Double Crunch x 10

Skills

Rope Climbs

Back Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

2 Rope Climbs

Singles x 40

8 Pull Ups

10 Taters

12 Knee Raises