OCR – 19/03/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Skills

Front Squat

Rope Climbs

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1min at each Station

GHD Sit Ups / Sit Ups

OH Plate lunge

Rope Climbs

Pull Ups

Wall Balls

Box Jumps

Rest