CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
200m Run/Row/20Cal Airbike
2 Rounds
Walkouts x 3
Samson Lunge x 6
Dowel Dislocates x 10
KB Swings 16/12 x 10
Double Crunch x 10
Weightlifting
Squat Snatch (6 x 3 e2m work to heavy)
Metcon
Delta (Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 40/25
Push Ups
200m run after every 2 Sets
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