Alf

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