Rainhill 1

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Conditioning

Push-ups (2:15 min Max Push Ups (Day 9))

Weightlifting

Push Press (5 x 5 work to heavy set)

Metcon

Cluster_Thruster Sequence (5min to find max weight )

1 Cluster + 2 Thrusters
Bar Must not be put down during sequence

Rainhill WOD1+2 (Time)

rest 3min then

Kennedy:

15 T2B

12 x Front Squat (60/35)

15 x Cal Row Male, 12 x Cal Female

Buy Out

60 Sit Ups