CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 2 (No Measure)
Dowel Dislocates x 10
Russian KB Swings x 10 (light)
Push Ups x 10
Ring Rows x 10
Samson Lunge x 10
GHD Sit Ups x 10
GHD Back Ext x 10
Row 400m
Weightlifting
Snatch (5 x 4 work to heavy with good form)
Metcon
Metcon (Time)
From Open 14.5 (weight modifed)
For Time:
21 Thruster, 40/30
21 Bar Facing Burpees
18 Thruster, 40/30
18 Bar Facing Burpees
15 Thruster, 40/30
15 Bar Facing Burpees
12 Thruster, 40/30
12 Bar Facing Burpees
9 Thruster, 40/30
9 Bar Facing Burpees
6 Thruster, 40/30
6 Bar Facing Burpees
3 Thruster, 40/30
3 Bar Facing Burpees
SG: – scale weight for thrusters
start at 15reps
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