Optimised

CrossFit Chain Reaction – CrossFit

Warm-up

Ankle Mob WU1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Gymnastics

Pull-ups (5 x 5 e2m add weight if possible)

Metcon

Optimised (Time)

emom for 10min

With the same bar 50/35 RX

3 Power Cleans

3 Front Squats

3 Push Press

min 11 increase to 4 reps

min12 increase to 5 reps and so on

work until you can no longer finish the round in time

Posted in wod

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