01/04/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Overhead Squats(Dowel)

10 Ring Rows

8 hanging knee raises / knees to elbow

6 glute bridge (each leg keep knees together)

Shoulder Mobility – 2min Roll Upper back

Weightlifting

Squat Clean (5 x 3 work to 70% 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min – 15 power snatch (35/25), 30 double unders.

Metcon (AMRAP – Rounds and Reps)

rest 4min

then

AMRAP 4 min – 6 ctb pullups, 8 thrusters (35/25), 8 Burpees

SG: Assited Pull Ups, reduce weight

Posted in wod

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