Fore

CrossFit Chain Reaction – CrossFit

Warm-up

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

Weightlifting

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

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

Metcon

Fore (AMRAP – Reps)

12 Min Clock

4 min of Clean and Jerks 50/35

4min Rowing (cal)

4 min burpees