Jolt

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Ups Core 101 (No Measure)

Row 200m/Run 200m/Air Bike 1min

Push Ups x 10

Samson Lunge x 10

KB Swings (Light) x 10

Lat Activation Pull Ups x 10

Dowel Dislocates x 10

Tabata Hollow Hold and Plank

Skills

5min

Weightlifting

Shoulder Press (6 x 5 e2m work between 75-82%)

Metcon

Jolt (AMRAP – Rounds and Reps)

AMRAP 4 min

8 Hang Power Snatch 40/25

10 T2B

rest 2min

AMRAP 4min

5 Deadlifts 80/65

5 OB Burpees