Cork

CrossFit Chain Reaction – CrossFit

Warm-up

WU_Mob101 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

OH Squats (dowel) x 10

KB Swings x 10 Light

Band Pull Aparts x 30

Skills

Muscle Ups – Kipping 10min

Weightlifting

Snatch Sequence (5 x 2 e2m increase weight to 75% of full snatch)

1 x High Hang Snatch

1 x Hang Snatch

1 x Full Snatch

Metcon

Cork (Time)

21-15-9

Push Press 60/45

Power Clean 60/45

Scale: Reduce Weight