Shades

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core 1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

Ring Rows x 10

Tabata Hollow Hold and Plank

Double Crunch x 15

Gymnastics

Push Pull 5 (emom 12min)

4-8 Strict Pull Ups odd min

4-8 Ring Dips even min

Metcon

Shades (Time)

4 Round for Time

8 Clusters 50/35 touch and go

10 OB Burpees

12 KB Swings 24/16

Buy Out – 25 Strict T2B

Rx + 60/45

and KB Swing 32/24