Cruze

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up – Sensory (No Measure)

Row or Run 400m

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Weightlifting

Shoulder Press (6 x 6 @80% e2m)

Push Jerk (emom x 5 – 3 reps @80% 1RM Strict Press)

Metcon

Cruze (Time)

21-15-9:

Squat Clean (50/35)

CTB Pull-Ups

Rx+ 60/45 & 12-9-6 Bar Muscle Ups

Conditioning

Conditioning 4 (No Measure)

Double Arm KB Swings x 10

Hanging L Sit x 2 (20sec each)
3 Rounds