Easil

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Lat Activation Pull Ups x 10

Weightlifting

Press In Clean (Sots Press) (3 x 3 e2m inc weight)

Front Rack Press whilst at the bottom of a Squat

Slow Pull Clean (4 x 2 e2m inc weight)

A regular squat clean

Half speed pull from the ground to low thigh

Once at low thigh, execute the extension at full speed

Metcon

Easil (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 12 minutes

1 work 1 rest

22 Box Jump Overs 20in

22 Sumo Deadlifts 60/45

22 Wall Balls 20/14

22 Toes-to-Bar

Easil-Single (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

11 Box Jump Overs 20in

11 Sumo Deadlifts 60/45

11 Wall Balls 20/14

11 Toes-to-Bar

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