CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Kip (No Measure)
Row/Run 400m
KB Swings x 10 (light)
Dowel Dislocates x 10
Samson Lunge x 8
3 Rounds
Strict Cindy
5 Pull Ups
10 Push Ups
15 Squats
Weightlifting
Muscle Snatch (emom – 8min 3 reps @ approx 70%)
weight should be taxing but not excessive
Squat Snatch (5 x 3 reps e2m 10 sec between reps )
Control bar back to ground, work up to 75%
Metcon
Beyond (AMRAP – Reps)
AMRAP 4min
Deadlifts 60/45 x 8
Ring Dips x 8
Rest 2 Min
AMRAP 4min
Box Jumps x 8
KB Swings x 8 24/16
Rest 2min
AMRAP 4min
Strict HSPUs x 5 or 3 Wall Walks
T2B x 5
Rx+ Deadlift 80/65 , KB Swings 32/24
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