CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 501 (No Measure)
Skip 90 Sec
Dowel Dislocates x 10
Good Mornings x 10
Push Ups x 10
Ring Rows x 10
Samson Lunge x 10
Plank 90s
Weightlifting
Clean Sequence- Pull-HPower-Squat (emom 10min – 1 rep @ 70%)
1 Clean Pull
1 Hang Power Clean
1 Squat Clean
Metcon
Columns (AMRAP – Rounds and Reps)
6min AMRAP
6 Ring Dips
6 HSPUs
rest 2min
8min AMRAP
8 Wall Balls 20/14
8 T2B
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