Hampson

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Conditioning

21 Day Challenge

Day 3 – 15 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Front Squat (5 x 6 e2m to 80%)

Metcon

Hampson (AMRAP – Reps)

4 Rounds

3 min AMRAP

3 Power Cleans 60/45

6 HSPU

9 Burpees

1min rest between rounds

Posted in wod

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