Redbox

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Lat Activation Pull Ups x 10

Skills

Day 8: 5min Pistol Squats

Weightlifting

Clean Sequence_2pull_1sc (6 x 1 e2m work to 80% of Squat Clean)

2 x Clean Pull

1 x Squat Clean

Metcon

Redbox (Time)

for time with a partner

21-15-9

Back Squat 80/65

30-18-12

Single arm KB Shoulder Press 24/16

Rx+ 100/85 Back Squat and 32/24 KB