CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up- Shldr-legs (No Measure)
Run/Row 400m
Light DB Press x 10
Ring Rows x 10
Dowel Dislocates x 10
Samson Lunge x 10
OH Squats x 10
Metcon
Squash (AMRAP – Reps)
AMRAP 25min
Teams of 2 or 3 1 work 1 rest to complete following reps:
10,20,30,40,50,60…..
Wall Balls 20/14
KB Swings 24/16
Box Jumps 24/20 (scale: step ups)
Burpees
Sit Ups
150m Run after each round – both athletes
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