CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Shrt1 (No Measure)
200m Run/Row
10 Push Ups
10 Dowel Dislocates
10 Samson Lunge
10 Ring Rows
10 Sit Ups
Skills
5min
Weightlifting
Snatch Sequence (6 x 2 e2m work to 80%)
1 Snatch Pull To Waist
1 Squat Snatch
Metcon
Dimmel (Time)
With a partner
5 Rounds for Time
Front Squats 45/30 x 30 (1 work 1 rest, 15 each, work from rack)
Run 800m (400m each together)
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