Kemble

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 889 (No Measure)

2 rounds

200m Row

5 Pull Ups

10 Push Ups

15 Squats

15 Sit Ups

then

2min Wrist Mobility

Weightlifting

Clean Sequence (70% x 3, 75% x 2, 80% x 1)

High Hang Clean

Hang Clean

Clean

Metcon

Kemble (Time)

21-15-9-6-3

Power Cleans 50/35

Pull Ups

Box Jumps 24/20

Conditioning

Metcon (No Measure)

3 Rounds

6 Ring Dips

1 20sec L Sit Hold (box)