CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Spindle (No Measure)
400m Run
3 Inch worms
10 Samson Lunge
10 Dowel Dislocates
10 Push Ups
10 Sit Ups
10 KB Swings Light
Gymnastics
Pull and Dip (4 to 8 Reps)
emom 10min
odd min Strict Pull Ups
even min ring dips
Metcon
All Bar None (AMRAP – Rounds)
EMOM for 10min
3 Power Cleans
3 Front Squats
3 Push Press
then
min 11 – 4 of each
min 12 – 5 of each
min 13 – 6 of each and so on until you fail to finish in 1 min
Rx+ 60/45
Rx 50/35
SG: select weight that is heavy to push press
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