30 OneTwenty

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Dowel Dislocates x 10

Inchworms x 3

Samson Lunge x 10

Bar Hangs 2 x 20sec

Weightlifting

Pendlay Row (5 x 5 work to heavy with good form)

Metcon

Metcon (Time)

30 OneTwenty

Power Snatch (40/25) x 10

Wall Balls (20/14) x 50

Power Snatch x 10

Wall Balls x 40

Power Snatch x 10

Wall Balls x 30

SG: Scale snatch weight