Derailed

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Plank 120sec

Weightlifting

Front Squat (5 x 5 build to heavy e2m)

Metcon

Derailed (No Measure)

emom for 18min

8 x Shoot Through 20in Box – odd min

12 Wall Balls 20/14 – even minute

Rx+ use parallettes