revolve

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Metcon

revolve (AMRAP – Reps)

Buy In 400m run

Spend 3min at each Station 15sec change between. Accumulate as many reps as possible. One work One rest.

1: Rope Climbs

2: GHDSU

3: Strict Pull Ups

4: Wall Balls

5: Both Plank (Value 100 reps) each time a person stops minus 10reps

6: Row Cals

7: KB Swings

8: Burpees

9: Airbike

Buy Out 400m Run