Amber

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Weightlifting

Stamina Squat (EMOM12 @ 80% front squat)

EMOM

odd min – 1 Front Squat

even min – 3 Back Squats

Metcon

Amber (Time)

3 Rounds

Run 400m

STOH 50/35 x 10

Burpees x 12

KB Swings x 15

Rope Climb x 1