Blocks

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Weightlifting

Squat Clean (5-5-3-2-1 increase to heavy single e2m)

Metcon

Blocks (AMRAP – Reps)

EMOM time cap 15min

odd min: Power Snatch 50/35

start with 1then increase by 1 each round

even min: burpees

start with 2 then increase by 2 each round

Posted in wod

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