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
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