Hallows 2

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Weightlifting

Squat Snatch (5 x 2 e2m 70 to 80%)

Metcon

Hallows (AMRAP – Rounds and Reps)

every 2min complete the following

5 Pwr Snatch 40/30

5 Burpee Over Bar

5 Pull Ups

continue to add 1 rep to each exercise each round until you cannot complete all the reps. Or you complete 10 rounds

Scale: Replace Pull Ups with KB Swings 24/16

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