Plod

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Row/Bike/Run 1-2 (No Measure)

Row 400m/TurboTrainer – 90sec/Run 400m

Ring Row x 10

Squat x 10

Dowel Dislocates x 10

SitUps x 20

Weightlifting

Front Squat (5 x 5 @ 70% )

Metcon

Plod (Time)

100 AirSquats

80 Sit ups

60 double unders

40 hang cleans 40/30

20 Push press 40/30