Arran

CrossFit Chain Reaction – CrossFit

Warm-up – Sensory (No Measure)

2 Rounds

Row/Bike 1min

Dowel Dislocates x 10

Samson Lunge x 10

Kip Swings x 5

Air Squats x 10

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Warm-up

Weightlifting

Snatch Pull (4 x 4 e2m work to heavy)

Squat Snatch (3 reps @ 60,65,70,75,80% e2m)

Metcon

Arran (Time)

5 Rounds for time

7 Burpee Box Over

12 Pull Ups

18 KBS 24/16

Rx+ CTB Pull Ups and 32/24

3 sets

10 Single Leg KB Deadlift 24/16

L Sit Hold – 20sec