Ray

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

2 Rounds

Row 200m/Airbike 20Cal/Run 200m

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Weightlifting

Snatch Balance (4 x 5 e2m work to heavy)

Squat Snatch (5 x 2 e2m work to heavy )

Metcon

Ray (AMRAP – Rounds and Reps)

AMRAP 10min

Hang Power Clean 60/45 x 8

HSPU x 6

T2B x 8

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