CrossFit Chain Reaction – CrossFit
Warm-up
Ankle Mob WU1 (No Measure)
Row/Run 400m
Dowel Dislocates x 10
Samson Lunge x 10
KB Swings x 10 Light
Banded Ankle Mob x 4min
Skills
Pistols (Practice 10min)
Weightlifting
Power Clean (5 x 4 work to heavy E90S)
Metcon
Metcon (Time)
Rx: 21 – 15 – 9 rep rounds of: Shoulder to Overhead (35/50), pullups, and box jumps (20/24)
SG: scale bar as needed, assisted Pull ups, Scale box height
RX+: bar 45/60, ctb pullups, 24/30″ box jumps
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