10/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Burgner Warm-up _ Mod1 (No Measure)

BURGENER WARM-UP:

1. Down and “Finish” x 5

2. Elbows High and Outside x 5

3. Muscle Snatch x 5

4. Snatch Lands at 2″, 4″, 6″ x 2

5. Snatch Drops x 5

SKILL TRANSFER EXERCISES:

1. Overhead Squat x 5

2. Snatch Balance x 5

Skills

Kipping and Muscle Ups – 20min

Metcon

Metcon (No Measure)

With 16.3 on Friday concentrate on form and not speed.

5 Rounds

Team of 2: 1 athlete completes round, other rests

15 Cal Row

10 Box Jumps (24/20)