Amber

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

Front Squat (5 x 5 to 75% e2m)

Metcon

Amber (Time)

50 Wall Ball 20/14

30 Power Clean 35/25

800m Run

30 Power Clean

50 Wall Ball