CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 103 (No Measure)
Row 200m/Airbike 20Cal/Run 200m
2 Rounds
Dowel Dislocates x 10
Lat Activation Pull Ups x 10
Push Ups x 10
Lunge x 10
Double crunch x 10
Band Pull Aparts x 20
Skills
5min- HS and HSPUs
Weightlifting
Back Squat (5-5-3-3-2-1 work to 85% e2m)
Metcon
Regency (Time)
5 Rounds
Partner WOD
1 work 1 rest for pull ups
16 Synchronized Burpees (8 each)
16 Pull Ups (8 each)
12 Deadlifts 100/75 – 2 person lift
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