Keep Moving

CrossFit Chain Reaction – CrossFit

Warm-up

Run/Row – Burp – Dip (No Measure)

Run/Row 400m

10 Samson Lunge

10 KB Swings

3 Slow Burpees

10 Jumping Ring Dips

Weightlifting

Snatch (5 x 3 work to heavy with consistent good technique)

Metcon

Keep Moving (AMRAP – Reps)

4 Rounds

1 min at each station

Row for Calories

HR Push Ups

Goblet Lunge

Toes to bar

Move quickly between stations Total Calories+Reps