Dorsal

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up FF (No Measure)

Run/Row 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

15 Sit Ups

Weightlifting

Squat Snatch (6 x 3 e2m work to heavy)

Metcon

Dorsal (AMRAP – Rounds and Reps)

Partner Workout (1 work 1 rest)

AMRAP 4min

12 HSPUs

18 Single Arm DB Thrusters (50/35)

rest 1min

AMRAP 4min

12 Ring Dips

24 Cal Row / Bike

rest 1min

AMRAP 4min

16 KB Snatch 24/16

18 V Ups