CrossFit Chain Reaction – CrossFit


Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10


Tote (Time)

Teams of 2 – 1 work during rounds

2 rounds for time

Manmakers x 20

Wall Walks x 20

Box Jumps (1 for 1)x 50

Pull Ups x 50

Goblet Lunge x 50

Sit Ups x 50 Partner must Plank

After each set select one of the following (different each time)

1: Sand Bag Cleans x 4

2: Tyre Flip x 4

3: Rope Climbs x 2 or Peg Board Accent x 2(1 each)

4: Sprints 100m x 2

5: Sled Push 50m x2

6: GHD SUs x 20

Posted in wod


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