CrossFit Chain Reaction – CrossFit


Warm Up 7 (No Measure)

400m Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10


Snatch Sequence 4 (emom 8min @ 50%)

1 Power Snatch

1 Squat Snatch


Dooley (AMRAP – Reps)

3 Rounds

Spend 1 min at each Station

1: Pull Ups

2: Thrusters 35/25

3: KB Swings 24/16

4: Double Crunch



Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Straight Leg Bottom Balance x 30 seconds

Interval 2 – Plank x 30 seconds

*Transition between these two exercises immediately by rolling over.

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