Kingston

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Row 200m

then

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Sit ups x 10

Conditioning

Push-ups (Max Push Ups 4:30)

Weightlifting

Sumo Deadlift (5 x 5 work to Heavy e2m)

Metcon

Kingston (Time)

400m Run

20 Hang Cleans 60/45

400m Run

15 Hang Cleans

400m Run

10 Hang Cleans

400m Run