Frontline

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 889 (No Measure)

200m Row

then 2 Rounds of

5 Pull Ups

10 Push Ups

15 Squats

15 Sit Ups

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Snatch Pull (6 x 4 emom work to heavy)

Power Snatch (8 x 4 e90s start at 50% + 5% ech set)

Metcon

Frontline (Time)

5 Rounds for time

(time cap 15min)

8 OH Squats 30/20

10 DB Snatch 35/20 KB Snatch 16/12

12 OB Burpees

Rx+ OH Squat 50/35 Snatch 50/35 or 24/16KB