Mona

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats
Plank – 30sec

Weightlifting

Shoulder Press (Emom 6min x 3reps @ 85%)

Shoulder Press (emom 6min x 3 reps @ 85% – behind neck)

Metcon

Mona (AMRAP – Rounds and Reps)

4min AMRAP

30 Cal Row

15 Thrusters 40/25

rest 2min

4 min AMRAP

10 Push Ups

10 Hang Power Snatch 40/25

rest 2min

12 Box Jumps 24/20

10 T2B

Rx+ Thrusters and Snatch at 50/35