Tom

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up FF (No Measure)

Run 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

10 Sit Ups

200m Run

Weightlifting

Tom (AMRAP – Reps)

Teams of 3

Spend 3 mins at each Station for max reps. 2 work 1 rest

1: Tyre Flips

2: Farmer Carry 50m + 5 Squats at 25m point and 50m point

3: 150m med ball run (6 Kg)

4: Sand Bag Cleans 150/100 or Wall Walks

5: Rope Climbs

6: GHD + plank

7: Sled Push + 100m Sprints

8: Burpee Box Jumps 1 for 1

9: DB Snatch Alt Hands

10: KB Synced 2 work 1 rest