CrossFit Chain Reaction – CrossFit
Warm-up
Sat Morning Warm Up 2 (No Measure)
10 KB Swings (light)
10 Press Ups
10 Ring Rows
10 Samson Lunges
10 Dowel Dislocates
10 Double Crunch
10 Air Squats
Metcon
Metcon (AMRAP – Reps)
Teams of 2
Time cap 30min
1600m Relay Med Ball Run 400m x 4
or
2000m Row (if raining)
Pull Ups: 1 – 4 – 7 – 10 – 13 – 16 – 19 ..
Box Jumps: 2 – 5 – 8 – 11 – 14 – 17 – 20..
Wall Balls: 3 – 6 – 9 – 12 – 15 – 18 – 21..
P1 does 1 pull up
P2 does 2 box jumps
P1 does 3 wall balls
P2 does 4 pull ups
and so on, until end of time cap. Score is total reps
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