Wendel

CrossFit Chain Reaction – CrossFit

Warm-up

WU – Team (No Measure)

Skip 1min

3 InchWorms

3 Slow Burpees

5 Push Ups

10 Ring Rows

10 Dowel Dislocates

10 OH Squats Dowel

Metcon

Wendel 3 (Time)

Teams of 3 for Time

2 work 1 rest

Run 400m

Box Jumps x 90 24/20 One Box per team

Burpees x 120

2 run 200m and 1 must bike or row for duration of run

KB Swings x 120 24/16

Wall Walks x 30

for reps to count 1 athlete to rack KB 24/16

2 run 200m and 1 must bike or row for duration of run

Wall Balls x 90 20/14

T2B x 90 2 work whilst other planks

Run 400m

Metcon

OR

Wendel 2 (Time)

Teams of 2 for Time

1 work 1 rest

Run 400m each

Box Jumps x 80 24/20

Burpees x 80

1 run 200m and 1 must bike or row for duration of run

KB Swings x 100 24/16

Wall Walks x 20

for reps to count 1 athlete to rack KB 24/16

1 run 200m and 1 must bike or row for duration of run

Wall Balls x 80 20/14

T2B x 80 1 works whilst other planks for reps to count

Run 400m