Protec

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Skills

Work on HSPUs and HS Walks 5min

Weightlifting

Snatch Pull (4 x 3 e2m @80%)

Squat Snatch (5 x 3 e2m to 60%)

Metcon

Protec (AMRAP – Rounds and Reps)

AMRAP 9min

3 OH Plate Lunge

3 T2B

6 OH Plate Lunge

6 T2B

9 OH Plate Lunge

9 T2B……..

add 3 reps each round