Pringle

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Plank 240sec

Gymnastics

Pull-ups (5 x 5 e2m add weight if poss)

Metcon

Pringle (Time)

800m Row

then

3 Rounds

30 KB Swings 24/16

15 Burpee Box Jumps 24/20

Rx+ 32/24 KB