Mort

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Banded Pull Aparts x 20

Weightlifting

Shoulder Press (5 x 8 e2m work to heavy)

Metcon

Mort (AMRAP – Rounds and Reps)

12min AMRAP

KB Snatch x 8 24/16

Burpees x 10

T2B x 12

200m Run