Barb

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