Dempsey

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (clean1) (No Measure)

Run 400m

Good Morning x 10

Dowel Dislocates x 10

Air Squats x 15

Push Ups x 10

High Hang,

Hang,

Below Knee Squat Clean 20/15 x 3

Weightlifting

Deadlift (emom 12min 3 reps @ 60%)

Metcon

Dempsey (AMRAP – Reps)

AMRAP 8min

3 Thrusters 40/25

3 Pull Ups

6 Thrusters

6 Pull Ups

9 Thrusters

9 Pull Ups

add 3 reps each round

Mid Line (No Measure)

AMRAP 4 min

10 Double Handed KB Swing

15 Double Crunch