Norton

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 101 (No Measure)

Run 400m

Hollow Rocks x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Plank 1min

Weightlifting

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

Metcon

Norton (AMRAP – Reps)

3 rounds

Spend 1 min at each station

Row for Cals

Sumo Deadlift HP 40/25

Box Jumps

Burpees

Sit Ups