30/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Row and Bar (No Measure)

Row 800m

2 Rounds

5 Deadlifts

5 Cleans

5 Push Press

Dowel Dislocates

Gymnastics

Pull-ups (5 x 5 E90s weighted if possible)

Metcon

Metcon (Time)

BAR MATE

EMOM for 10min

Hang Power Clean x 3

Front Squat x 3

Push Press x 3

then every min after increase reps by 1

min 11 4 reps

min 12 5 reps and so on

Rx 50/35

Rx+ 60/45

SG scale weight