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
Metcon
Tanked (Time)
In Teams of 3 for Time (time cap 40 min)
2 Rounds
45 x Synchronised Burpees: 2 work 1 rest
45 x Box Jump Overs: All 3 loop until complete
45 x T2B: 2 work 1 rest
45 x Synchronised KB Swings: 2 Work 1 rest
45 x Sit Ups: 2 Plank 1 Sit Ups
45 x Synchronised Wall Balls: 2 work 1 rest
30 x Skin the Cat: 1 work 2 rest or assist
Between each set do 1 of the following:
1: GHD Sit Ups – 30
2: Sled Pull – 3 x 50m
3: Tyre Flips x 3
4: 100m Sprints x 3
5: Sand Bag Cleans x 3
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