CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Core3 (No Measure)
400m Run/Row
KB Swings x 10
Dowel Dislocates x 10
OH Squat x 10(dowel)
Push Ups x 10
Double Crunch x 10
Plank 90sec
Weightlifting
High-Hang Snatch (3 x 3 e2m )
Snatch (3 x 3 e2m increase weight)
Metcon
Memphis (Time)
4 Rounds for Time
Time Cap – 20min
25 Wall Balls 20/14
25KB Swings 24/16
5 Ring Dips
Rx+ 32/24 KB Swings
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