OCR – 27/02/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Metcon

Metcon (AMRAP – Reps)

Teams of 2

Time cap 30min

Buy In – 2000m Row

Pull Ups x 60

2 Rope Climbs

Box Jumps x 100

2 Rope Climbs

Wall Balls x 100

2 Rope Climbs

KTE x 80

2 Rope Climbs

3min Rest

Buy Out Tabata Hollow Hold & Plank

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