CrossFit Chain Reaction – CrossFit


Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10
Plank 50sec


Spend 15 min on weak skills


Ramsey (No Measure)

Min 0 to 5

3 Strict HSPU or 1 wall walk

4 – 8 Ring Dips

rest 2min

Min 6 to 10

10 sec Ring Support Hold

5 – 10 inverted bar or ring row

rest 2min

Min 11 to 15


4 Strict Pull Ups

Posted in wod


By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.