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
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