Flown

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Weightlifting

Overhead Squat (5 x 4 @ 80%)

Metcon

Flown (Time)

Run 400m

then

5 Rounds for Time

Power Cleans 50/35 x 8

Bar Over Burpees x 8

Sit Ups x 24

then

Run 400m

Rx+ 60/45 Power Cleans