Instep

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

Skills

5min

Weightlifting

High-Hang Clean (4 x2 e90s add weight (power))

Squat Clean (4 x 2 e2m add weight)

Metcon

Instep (Time)

3 Rounds for Time (time Cap 15min)

400m Run

10 x Deadlift 80/65

10 x Burpees

Rx+ 100/85 Deadlift