CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up- Shldr-legs (No Measure)
Run/Row 400m
Light DB Press x 10
Ring Rows x 10
Dowel Dislocates x 10
Samson Lunge x 10
OH Squats x 10
Banded Pull Aparts x 20
Skills
21 Day Challenge
Day 17 – 85 Wall Balls
Ensure you squat below parallel and the ball hits target
Time Cap for challenge is 9 min
Weightlifting
Overhead Squat (5 x 6 e2m work to 80%)
Metcon
Iver (Time)
4 Rounds
10 Power Snatch 40/25
10 x Goblet Lunge
200m Run
Rx+ PS 50/35
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