Creed

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Kip Swings x 10

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting

Snatch Pull x 2, Power Snatch x 1 (5 x 2 e2m inc weight)

Squat Snatch (5 x 2 e2m work to 80%)

Metcon

Creed 15.1 (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

5 Hang Squat Cleans (60/45)

7 Bar-Facing Burpees

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