Undertow

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

OH Squat x 15

Dowel Dislocates x 15

KB Swings 16/12 x 10

Double Crunch x 10

Skills

5min HS + HSPUs

Weightlifting

Hang Clean (5 x 4 e2m to 80%)

Metcon

Undertow (AMRAP – Rounds and Reps)

AMRAP 12min

50 DU’s or 100 Singles

16 x Wall Balls

12 x Box Jumps

8 x Pull Ups