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
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