Wrench

CrossFit Chain Reaction – CrossFit

Warm-up

Row WU 2 (No Measure)

Row 400m

Singles x 50

Ring Rows x 20

Dowel Dislocates x 10

Inchworms x 3

GHD/Butterfly Situps x 10

Air Squats x 10

Skills

Spend 10min on Handstands or HS walks

Weightlifting

Bench Press (6 x 4 work to heavy)

Metcon

Wrench (Time)

21-15 – 9

Overhead Squats 40/25

burpees