CrossFit Chain Reaction – CrossFit
Warm-up
: Warm Up- Shldr-legs (No Measure)
Light DB Press x 10
Ring Rows x 10
Dowel Dislocates x 10
Samson Lunge x 10
OH Squats x 10
Plank 170sec
Weightlifting
Snatch Sequence 4 (5 x 3 E2m)
1 Snatch deadlift
1 Hang Squat Snatch
Metcon
Boxed (Time)
4 Rounds for Time
18 Wall Balls 20/14
12 Box Jumps 24/20
8 Power Cleans 60/45
200m Run
Conditioning
Time permitting
Metcon (No Measure)
emom 4min
int 1: 12 x Tuck Ups
int 2: 6 x Strict T2B
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