CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up (clean1) (No Measure)
Run 400m
Good Morning x 10
Dowel Dislocates x 10
Air Squats x 15
Push Ups x 10
High Hang, Hang, Below Knee Squat Clean 20/15 x 3
Gymnastics
Pull-ups (5 x 5 weighted pull ups)
Metcon
Barb (AMRAP – Reps)
EMOM for 10min
3 Power cleans 50/35
3 Front Squats
3 Push Press
then
Min11 4 reps of each
Min12 5 reps of each
and so on until failure.
Time Cap 20min
Rx+ 60/45
Score is reps completed in last full round
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