Chief

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Weightlifting

Back Squat (5-5-3-3-2-1)

Metcon

The Chief 2 (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power cleans 60/45

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.