Rainhill 2

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)