Manson

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Sorted (No Measure)

Run 400m

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Weightlifting

Deadlift (5 – 5 – 3 – 3 -1 – Work to Heavy E2M)

Metcon

Manson (AMRAP – Reps)

4 Rounds

3 Min Amrap

15 Wall Balls 20/14

Max Power Cleans

Rest 1min after each round

Rx Weight for clean

Round 1 – 40/25

Round 2 – 45/27.5

Round 3 – 50/30

Round 4 – 55/35

Score is total no of cleans