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
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