Camrose

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Tense (No Measure)

run/row – 200m

Dowel Dislocates x 15

3 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Overhead Squat (5,5,3,3,2,1 e2m work to heavy single)

Metcon

Camrose (Time)

5 Rounds

20 Cal Row / Bike

12 Kb Swings 24/16

8 Power Snatch 40/30 (touch and Go)

Rx+ snatch 60/45 and KB 32/24