CrossFit Chain Reaction – CrossFit


Warm Up – Mob2 (No Measure)

Roll Shoulders – 2 min

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Push Ups x 10

Hollow Rock x 10

Double Crunch x 10


Front Squat (4 x 5 @ 70% each set E2M)

warm up to 70 to 80% then stick at this weight for 4 rounds


Fore (AMRAP – Reps)

12 Min Clock

4 min of Clean and Jerks 50/35

4min Rowing (cal)

4 min burpees

Posted in wod


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