Groundhog

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up 1 (No Measure)

Run/Row 400m

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

Weightlifting

Squat Snatch (5 x 3 e2m 50,55,60,65,70%)

Single Leg DeadLift (4 x 6 e90s – increase weight keeping form)

Metcon

Groundhog (AMRAP – Reps)

AMRAP 10min

Buy in 50KB Swings 24/16

with remaining time

8 Power Snatch 50/35

8 OB Burpees

8 Double Crunch

Posted in wod

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