Gems

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

10 Sumo KB Deadlifts 24/16

8 hanging knee raises / knees to elbow

6 single leg glute bridge (6 each leg)

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Deadlift (6 x 4 work to 75% e2m)

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets