Team – 13/02/2016

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