CrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
Bike 20Cal /Row 200m/200m Run
Dowel Dislocates x 10
Push Ups x 10
Samson Lunge x10
KB Swings (light) x 15
Conditioning
21 Day Challenge
Day 2 – 10 Wall Balls
Ensure you squat below parallel and the ball hits target
Time Cap for challenge is 9 min
Weightlifting
Pendlay Row (3 x 5 e2m Work to Heavy)
Deadlift (5 x 6 to 80% e2m)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
43/30Kg
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