CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
Run/row 400m/ Airbike 20cals
Dowels dislocates x 10
Banded Lateral Walks x 10 each to left and right
Air Squats x 10
Push Ups x 10
Ring Row x 10
Sit Ups x 10
Weightlifting
Bulgarian Split Squat (5 x 6 e2m work to heavy)
Metcon
Jumpstart (AMRAP – Reps)
8min AMRAP
Push Press 40/30
each time you break 100 singles
rest 3min
8min AMRAP
Hang Power Cleans 50/35
each break 30 Air Squats
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