CrossFit Chain Reaction – CrossFit
Warm-up
Warm UP – PTO1 (No Measure)
10 light plate-floor to overhead
10 Sit ups
10 Good Mornings
10 Dowel Dislocates
10 Push Ups
10 Air Squats
10 Ring Rows
Weightlifting
Shoulder Press (6 x 2 @ 80% e1m)
Power Clean (65%,70%,75%,80%,85% x 3reps E2m)
Metcon
Capacity (Time)
4 Rounds for time
Time Cap 20min
Run 400m
15 Front Squats 50/35
Buy Out
60 Sit Ups
Rx+ 60/45 Front Squat + 5 Rounds
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