Rowena

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Brad (No Measure)

2 Rounds

Row 200m/bike 20Cal

3 Walk Outs

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Glute Bridge (weighted if possible)

10 Sit Ups

Weightlifting

Shoulder Press (6 x 4 e2m to 80%)

Metcon

Rowena (AMRAP – Reps)

4 Rounds

Min1: Max Cal Row

Min 2: Max Thrusters 40/25

Min 3: Rest

Rx+ 50/35 Thruster