CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 3 (No Measure)
2 Rounds
Run 200m/Row 200m/Airbike 20Cal
Dowel Dislocates x 10
Overhead Squats (dowel) x 10
KB Swings x 10
Lat Activation Pull Ups x 10
Conditioning
Max Unbroken Wall Balls
Weightlifting
Squat Clean (5 x 3 e2m work between75 & 85%)
Metcon
Torrent (Time)
AMRAP 10min
Dus x 40
3 x Ring Muscle Ups
9 x Single Arm KB Thruster 24/16
Scale – 80 Singles and 6 Ring Dips or Box Dips
Buy Out 60 Situps
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