Scooch

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Kip Swings x 10

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting

Back Squat (4 x 10 e2.5m @ 65%)

Metcon

Scooch (Time)

5 Rounds for time

time cap 20min

7 Burpee Box Over

12 KB Swings 24/16

18 Wall Balls 20/14