CrossFit Chain Reaction – CrossFit
Warm-up
Burgner Warm-up _ Mod1 (No Measure)
Row/Run 400m
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
Banded Shoulder Distraction 2 min
Weightlifting
Squat Snatch (6 x 2 E2M to 60% perfect technique)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
10 Burpee Box Jumps
8 Thrusters 50/35
2 Rope Climbs
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