OCR – 23/04/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm-up (No Measure)

400m Row

Samson Lunge x 10

Dowel Dislocates x 10

Push Ups x 5

KB Swings x 10

Double Crunch x 10

Skills

Rope Climbs

Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

Box Jumps x 8

Push Ups x 8

Pull Ups x 8

OH Plate Lunges x 12

Sit Ups x 16

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