CrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
200m Run/row
Dowel Dislocates x 10
Push Ups x 10
Squat x10
KB Swings (light) x 15
Sit Ups x 10
Skills
5min
Weightlifting
Bench Press (5 x 8 e2m to 70%)
Metcon
Darc (AMRAP – Rounds and Reps)
8min AMRAP
ascending 2,3,4,5,6,7,8……
Hang Power Snatch 40/25
Burpees
rest 2 min
then
2 min Max Pull Ups
Rx+ HPS 50/35 and Max Bar Muscle Ups
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