InOut

CrossFit Chain Reaction – CrossFit

Warm-up

Shoulder Mob WU1 (No Measure)

Single Unders x50

Push Ups x 10

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

Double Crunch x 10

Single Unders x 50

Roll Upper Back x 2min

Weightlifting

Snatch Sequence (5 x 1 e2m keep light)

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon

InOut (Time)

Time Cap 25min

Run 800m

Push Ups x 60

Wall Balls x 50 20/14

Box Jumps x 40 24/20

T2B x 30

Pull Ups x 20

Row 800m