CrossFit Chain Reaction – CrossFit
Warm-up
OCR1 – WU (No Measure)
Row 400m
2 Rounds
10 Dowel Dislocates
10 Ring Rows
10 Samson Lunges (5 each leg)
10 Push Ups
Skills
15-20min Work on handstands & handstand walks and Pull Ups, Muscle ups
Metcon
Chandler (AMRAP – Reps)
AMRAP 6min
Hang Power Snatch 30/20
each time you stop
50 Sit Ups
Rest 3min
AMRAP 8min
KB Swings 24/16
each time you rest
50 Air Squats
Score is total number of reps of KB Swings and Power Snatch
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