Shale

CrossFit Chain Reaction – CrossFit

Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Warm-up

Skills

15min Muscle Ups, Kipping, Hand Stands

Metcon

Shale (AMRAP – Rounds and Reps)

AMRAP 10min

Ring Dips x6

OH Single Arm KB Lunge x 10 16/12

CTB Pull Ups x 12

DUs x 40