Mixed

CrossFit Chain Reaction – CrossFit

Warm-up

WU_Mob101 (No Measure)

Row 400m/ Airbike 20Cal

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Roll Quads 2min

Roll Calves 2min

Weightlifting

Front Squat (5 – 5 – 3 – 2 -1 e2m work to heavy single)

Metcon

Mixed (Time)

5 Rounds for time

6 Power Cleans 50/35

10 x Taters 24/16

12 x T2B

50 DUs or 100 Singles

1 Rope Climb