CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Kip (No Measure)
Row/Run 400m
KB Swings x 10 (light)
Dowel Dislocates x 10
Samson Lunge x 8
3 Rounds
Strict Cindy
5 Pull Ups
10 Push Ups
15 Squats
Weightlifting
Snatch Balance Snatch Sequence (10 rounds – e60s work to75%)
1 x Hang Snatch
1 x Snatch Balance
Overhead Squat (4 x 3 e90s increase weight)
Metcon
Overit (AMRAP – Rounds and Reps)
3 rounds – 3 minute AMRAP of:
-3x power snatch (40/30)
-6x toes to bar
-9x push up
Rest 60 seconds between each 3min
Recent Comments