CrossFit Chain Reaction – CrossFit
Warm-up
Warm-up 1 (No Measure)
Run/Row 400m
Squats x 10
Hollow Rocks x 10
Dowel Dislocates x 10
Sit Ups x 10
KB Swings (light) x 10
Weightlifting
Back Squat (1 x 105% spend 10min warming up)
Metcon
DT European (Time)
5 Rounds
Time Cap 20min
12 Deadlifts 70/50
9 Hang Power Cleans 70/50
6 Push Jerks 70/50
Scaling: reduce weight on bar
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