Bartok

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3112 (No Measure)

2 Rounds

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Skills

5 min – Kipping , HSPU, DUs

Gymnastics

Pull-ups (5 x 5 e2m (strict),5 x 5 e2m (strict))

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Bartok (Time)

30 Wall balls

20 Pull Ups

30 Wall balls 20/14

20 KB Swings 24/16

30 Wall balls

20 Push Ups

30 Wall balls

20 Deadlifts 80/55

Buy Out 50 Sit Ups

Metcon