CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up A3 (No Measure)
Run /Row 200m
10 RIng Rows
5 Push Ups
10 Wall Squats
10 KB Shoulder Press
10 Dowel Dislocates
OH Squat x 10
Banded Pull Aparts x 20
Skills
5min practice session
Weightlifting
Overhead Squat (5 x 5 e2m work from 75 to 80%)
Metcon
Froden (Time)
With a partner complete the following 1 work 1 rest
3 Rounds
30 CTB Pull Ups
30 Hang Power Snatch 40/25
14 Wall Walks
30 DUs or 60 SIngles
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