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
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