CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
row/run 400m
Dowels dislocates x 10
Lunge x 10
Push Ups x 10
Ring Row x 10
Sit Ups x 10
Conditioning
Push-ups (Max Push Ups 2:30)
Weightlifting
Deadlift (5 x 5 e2m work to 80%)
Don’t go to 5RM as we are 1RM testing tomorrow
Metcon
Rainhill_WOD4 (AMRAP – Rounds and Reps)
7 min AMRAP
8 x Power Cleans (60/35)
8 x Over Bar Burpees – (Competitors- Burpee box jump overs)
8 x CTB Pull Ups (male) Pull Ups (female)
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