Kata

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Kip Swings x 10

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting

Clean (5 x 4 2 Power 2 Squat e2m to 70%)

Metcon

Kata (AMRAP – Rounds)

(AMRAP – Rounds and Reps)

AMRAP 4min

40 DUs or 80 Singles

6 HSPUs

rest 1min

AMRAP 4min

6 Ring Dips

10 DB Snatch 50/35

rest 1min

AMRAP 4min

20cal Row

8 Pull Ups

6 HSPUs Scale: 3 Wall Walks