Amadeus

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Plank 90sec

Weightlifting

Clean & Jerk Sequence (5 x 1 inc to 90% of Jerk e2m)

3 Squat Cleans

1 Split Jerk

Metcon

Amadeus (Time)

4 Rounds for Time

6 Power Cleans

8 Front Squats

10 Over Bar Burpees

200m Run