Deeds

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Barbell Snatch (No Measure)

Row or Run 200m

then

Barbell Warmup (snatch grip)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Behind Neck Press

5 Snatch Grip Deadlifts

5 OH Squat

Weightlifting

Snatch Pull (5 x 3 e90s work to heavy)

Squat Snatch (4 x 2 e90s work to 80%)

Metcon

Deeds (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 40/30

Push Ups

buy out 400m Run

Posted in wod

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