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
Recent Comments