Zeek

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Russian KB Swings x 10

Push Ups x 5

Ring Rows x 10

Sit Ups x 10

Metcon

Zeek (Time)

Teams of 2 (time Cap 30min)

1 team member work 1 rest (unless synchro)

Wall Balls x 100

KB Swings x 100 24/16

Skin the Cat x 40

Burpees (Synchronized) x 100

Weighted Box Step Ups 24/16 x 100 (1 box per team)

Pull Ups x 80

Wall Walks x 40

Weighted Sit Ups (15/10 plate) x 100

Between Each Round Complete one of the following:

1: Sand Bag Cleans x 4

3: Tyre Flip x 2

4: Rope Climbs x 2 or Peg Board Ascent x (1 each)

5: Sprints 100m x 2

6: Sled Push 50m x 2

7: GHD SUs x 20

8: 20 Cal Ski Erg