CrossFit Chain Reaction – CrossFit
Warm-up
Warm-up – Sensory (No Measure)
2 Rounds
Row/Bike 1min
Dowel Dislocates x 10
Samson Lunge x 10
Kip Swings x 5
Air Squats x 10
then
Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squat
Skills
Deadlift
Power Cleans and Cleans
Metcon
Hoot Mini (AMRAP – Reps)
3 Rounds
AMRAP 3min
Hang Power Clean x 3 @60%
Power Clean x 3
Box Jumps x 8
rest 1min after each 3min round
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