FGB

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m/Row 200m/Airbike 20Cal

Eagle Dislocates x 10

Air Squats x 10

KB Swings x 10

Push Ups x 10

Sit Ups x 10

With empty bar

5 elbow rotations

5 front squats

5 power cleans

5 push press

Weightlifting

Slow Pull Clean (5 x 4 e2m work to 75%)

A regular squat clean

Half speed pull from the ground to low thigh

Once at low thigh, execute the extension at full speed

Metcon

Fight Gone Bad (AMRAP – Reps)

Three rounds of:

1min at each station

Wall-ball, 20/14

Sumo deadlift high-pull, 35/25

Box Jump, 20″ box (Reps)

Push-press, 35/25 (Reps)

Row (Calories)

Rest