Igniter

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Weightlifting

Clean Pull (5 x 4 e2m work to Heavy)

Squat Clean (5 x 3 e2m Work to Heavy)

Metcon

Igniter (AMRAP – Rounds and Reps)

AMRAP 7min

7 x Deadlift 80/65

7 x OB Burpees

7 x T2B

Rx+ 100/80 DL