CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – 0903 (No Measure)
run/row 200m
10 Wall Squats
10 Push Ups
5 Pull Ups/10 Ring Rows
Walk Outs x 3
Dowel Dislocates x 10
Twists x 10
Sit Ups x 10
Skills
Day 16: 16 Strict HSPUs
Weightlifting
Back Squat (6 x 5 e2m to 82%)
Metcon
Scorpion I (Time)
For Time:
5 Rounds
6 DeadLifts 80/65
12 Burpees
Rx+ Deadlift 100/80
OR
Scorpion II (Time)
For Time:
with a partner complete
5 Rounds
12 DeadLifts 80/65
24 Synchro Burpees (12 each)
Rx+ Deadlift 100/80
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