CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up SB2 + Core (No Measure)
2 rounds
PTO x 10
Ring Rows x 10
Air Squats x 10
Dowel Dislocates x 10
Push Ups x 10
Double Crunch x 10
Weightlifting
Power Snatch (3 x 3 e90s moderate weight pause 2 sec abv knee)
Squat Snatch (5 x 3 e2m work to heavy )
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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