Flamed

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row 200m

then

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Sit ups x 10

Roll Lats 1 min each side

Skills

Day2: 5min Pistol Squats

Weightlifting

Snatch Sequence (5 x 1 e90s work around 60% 1 RM Squat Snatch)

Power Snatch + Overhead Squat + Squat Snatch

Metcon

Flamed (AMRAP – Reps)

Three rounds of

1 min at each station

Wall-balls 20/14

DB Snatch 50/35

Push Ups

Row (Calories)

T2B

Posted in wod

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