Steamer

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Banded Pull Aparts x 20

Skills

Spend 10min on HSPU and HS walks

Gymnastics

Pull-ups (6 x 5 e2m add weight)

Metcon

11.2 (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

9 Deadlifts (70/45)

12 Push-Ups

15 Box Jumps (24/20 )