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 (Time)
Use it Run it
Teams of 2, 1 works 1 rests
Cut Off 30min
Before an exercise each member of the team must run 200m with the piece of equipment they are about to use
KB Run
Taters x 80 24/16
KB Run
KB Swings x 80
Plate Run 20/15
Plate Burpees x 80
Double Med Ball Run
Power Cleans x 80 45/35
Abmat Run
Sit Ups x 120
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