Ropey

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 101 (No Measure)

Skip approx 1min

Push Ups x 10

Ring Rows x 10 or KB Swings (light)

Dowel Dislocates x 10

Squats x 15

Sit Ups x 10

Metcon

Ropey (AMRAP – Reps)

Run 800m

Farmers Carry 100m each

Airbike Cals – 3min

Row Cals – 3min

Wall Balls – 3min

Pull Ups – 3min

Push Ups – 3min

Rope Climb 2min +1min rest

Sit Ups – 3min