CrossFit Chain Reaction – CrossFit
Warm-up
Warm Ups – Burpee1 (No Measure)
Leg Swings x 20
Slow Burpees x 8
Dowel Dislocates x 15
False Grip Ring Rows x 12
Samson Lunge x 16
Sit Ups x 20
Weightlifting
Shoulder Press (6 x 5 @ 80% e2m)
Klokov Press (3 x 3 e90s @ 70%)
Metcon
Forage (AMRAP – Reps)
4 Rounds
AMRAP 3
Row/Run 400m
then Max Wall Balls 20/14 for remaining time
rest 2min
Rx+ Wall Ball 30/20
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