CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Core3 (No Measure)
400m Run/Row
KB Swings x 10
Dowel Dislocates x 10
OH Squat x 10(dowel)
Push Ups x 10
Kip Swings x 10
Double Crunch x 10
Banded Pull Aparts x 20
Weightlifting
Snatch Pull x 2, Power Snatch x 1 (5 x 2 e2m inc weight)
Squat Snatch (5 x 2 e2m work to 80%)
Metcon
Creed 15.1 (AMRAP – Rounds and Reps)
AMRAP in 10 minutes
5 Hang Squat Cleans (60/45)
7 Bar-Facing Burpees
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