Mason

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

Clean Pull (4 x 3 e90s to heavy)

Squat Clean (5 x 3 e2m work to 70%)

Metcon

Mason (AMRAP – Rounds and Reps)

With a Partner

AMRAP 15min

20 Wall Balls 20/14 (Wave)

20 Box Jumps 24/20 (1 for 1)

20 Burpees (Synchro)

30 Wall Balls 20/14 (Wave)

30 Box Jumps 24/20 (1 for 1)

30 Burpees (Synchro)

40 Wall Balls 20/14 (Wave)

40 Box Jumps 24/20 (1 for 1)

40 Burpees (Synchro)

50…….

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