CrossFit Chain Reaction – CrossFit


Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Overhead Squats(Dowel)

10 Ring Rows

8 hanging knee raises / knees to elbow

6 glute bridge (each leg keep knees together)


Back Squat (2 x 2 @ 100%)


Metcon (Time)

6 intervals, on a 2 min timer, of 8 hang power cleans (35/50) and 8 burpee box jumps (20/24)

SG: scale bar weight as needed, regular burpees

SG1: scale bar to 25-30/35-40, scale box height

RX+ bar weight 40/60

Score is fastest + slowest interval

Posted in wod


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