CrossFit Chain Reaction – CrossFit


Warm Up REGEN (No Measure)

Run 400m

3 x WalkOuts

10 Push Ups

5 Pull Ups/10nRing Rows

10 Dowel Dislocates

10 PTO

10 Air Squats


Revive (Time)

Teams of 4 (time Cap 40min)

2 team members work through section A (1 work 1 rest except synced). 2 Team members select a task from Section B Once complete with section B task swap.

Section A:

Pull Ups x 120

box jumps x 120 ( 1 box per team – 1 for 1) (scale: Step Ups)

Burpees (Synchronized) x 120

KB Swings x 120 24/16

Wall Walks x 60

Shoot Throughs x 120

KB/DB Thrusters x 120 24/16

Double Crunch (Partner Must plank for reps to Count) x 120 15/10

Section B: (ANY ORDER Whatever is available)

1: Sand Bag Cleans x 6

2: Farmer Carry 50m x 2

3: Tyre Flip x 4

4: Rope Climbs x 2 or Peg Board Ascent x 2(1 each)

5: Sprints 100m x 4

6: Sled Push 50m x2

7: GHD SUs x 20

Posted in wod


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