CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 101 (No Measure)
Run/Row 400m
Sit Ups x 10
Push Ups x 10
Pull Ups x 5 or Ring Rows x 10
15 Air Squats
Dowel Dislocates x 10
Weightlifting
Clean Pull (4 x 3 e2m @ approx 75%)
Clean Sequence (5 x 1 work to 80% e2m)
1 High Hang Clean
1 Hang Clean
1 Clean
Metcon
Alf (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 50/35
1-2-3-4-5-6-7-8-9-10
Box Jumps 24/20
Rx+ 60/45
Recent Comments