Penza

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Skills

15mins – Split time between HSPU, HS Walks and Muscle Ups

Metcon

Penza (Time)

For Time

15:00 Time Cap

50 Wall Ball 20/14

10 Box Jump Overs 24/20

20 Pull Ups

10 Box Jump Overs

12 HSPUs or 6 Wall Walks

10 Box Jump Overs

20 Pull Ups

10 Box Jump Overs

50 Wall Ball

Rx+ Wall Ball 30/20 and CTB Pull Ups