CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up FF (No Measure)
Run 200m
3 Walk Outs
10 Push Ups
10 KB Swings
10 Lat Activation Pull Ups
10 Squats
15 Sit Ups
200m Run
Metcon
Porter (AMRAP – Rounds and Reps)
Teams of 3
2 Work 1 rest
1: AMRAP 6min
DB Snatch 50/35 x 30 (10 each)
Tyre Flips x 3 (1 each)
2: AMRAP 6min
T2B x 30 (10 each)
Rope Climbs x 3 (1 each)
3: AMRAP 6min
Box Jumps x 30
100m Sprint x 3
4: AMRAP 6min
Wall Walks x 15 (5 each)
Farmer Carry x3
5: AMRAP 6min
Burpees x 24 (8 each)
Sandbag Cleans 150/100 x 3
6: AMRAP 6min
Air Bike x 30Cals
Row x 30 Cals
7: AMRAP 6min
Pull Ups x 30
Sled Push 50m x 3
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