RunnerBean

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Elements (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

OH Squats (with dowel) x 10

Push Ups x 10

Ring Rows x 10

Double crunch x 10

Metcon

RunnerBean (AMRAP – Reps)

Teams of 2, 1 works 1 rests

AMRAP 25min

then

10 20 30 40 50 60 …. for 25min

OH Plate Lunge

Pull Ups

KB Snatch

Push Ups

Double Crunch

150m run

alternate with

20 weighted box step ups