Rotor

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 1 (No Measure)

Row 200m Airbike 20Cal

Dowel Dislocates x 10

2 Rounds

5 Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Skills

5 min MU and Kipping etc

Weightlifting

Bench Press (5 x 5 e2m to 80%)

Metcon

Rotor (AMRAP – Rounds and Reps)

10 min AMRAP

7 STOH 50/35

7 Front Squats 50/35

7 OB Burpees

Rx+ 60/45