CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up PTO2 (No Measure)
10 light plate-floor to overhead
10 Overhead Squats(Dowel)
10 Ring Rows
8 hanging knee raises / knees to elbow
6 glute bridge (each leg keep knees together)
Weightlifting
Back Squat (3 x 3 @ 90%)
Metcon (Time)
For Time:
Rx
100 KB Swings(24/16)
Every time you break perform 20 Wall Balls (20/14)
Rx+
150 KB Swings (24/16)
Every time you break perform 30 Wall Balls (20/14)
SG
75 KB Swings(Scale appropriately)
Every time you break perform 10 Wall Balls (20/14)
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