Numbers

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Numbers (No Measure)

Tempo Row – 4 Rounds of :40s light, :20s “fast”

After each set, come off the rower to complete:

8 Pushups

8 AbMat Sit-Ups

8 Dowel Overhead Squats

then

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Snatch Sequence (e2m @ 55%,60% then 65% x 3 )

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon

Numbers (Time)

5 Rounds for time

5 x Front Squat 50/35

15 x Plate Hops (use 20kg plate)

200m Run

Rest 2 min

Rx + 60/45 Front Squat x 8

Push hard in each round