Hench

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 10

Sit Ups x 10

Weightlifting

Clean and Jerk (6 x 2 e2m inc weight (Squat clean + Split Jerk))

Metcon

Hench (Time)

27 KB Swings, 27 Wallballs 20/14, 27 Box Jumps 24/20

21 Kb Swings, 21 Wallballs, 21 Box Jumps

15 KB Swings, 15 Wallballs, 15 Box Jumps

9 KB Swings, 9 Wallballs, 9 Box Jumps