Freeze

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 102 (No Measure)

row 300m

then 3 rounds

5 front squat empty bar

5 push press,

10 double crunch

Weightlifting

Overhead Squat (5 x 5 @ 80% of 1RM E2M )

Metcon

Freeze (AMRAP – Reps)

AMRAP 8min

3 Push Ups

3 Power Cleans 50/35

6 Push Ups

3 Power Cleans

9 Push Ups

3 Power Cleans

and so on. Score is number of Push Ups

rest 2 Min then

AMRAP 5min

50 – 40 – 30 – 20 – 10

Double Unders

Sit Ups