Dillon

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

Sit Ups x 10

Weightlifting

Back Squat (4 x 8 e2m )

Select weight that you could do 12 reps with. Next week reps increase

Metcon

Dillon (AMRAP – Rounds and Reps)

AMRAP 13min

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50 Calorie Row

40 Handstand Push-ups

Conditioning

Metcon (No Measure)

Accumulate 2:00 on hanging L-Sit

Every break: 10 Sit-Ups