Georgie

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m/Run 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Weightlifting

Power Snatch Sequence (emom 8min @ 70%)

1 Hang Power Snatch

1 Power Snatch

1 OH Squat

Metcon

Georgie (Time)

For Time:

15-12-9-6-3

Power Clean and Jerks (60/45)

200m Run after each set

Posted in wod

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