Rampage

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up (No Measure)

Row 200m

then

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Sit ups x 10

Conditioning

Push-ups (Max Pull Ups 3:15)

Weightlifting

Deadlift Pull Up Combo (10min EMOM)

1: Deadlift x 7 @60%

2: Strict Pull Ups x 5 (weighted if Possible)

Metcon

Rampage (AMRAP – Rounds and Reps)

10min AMRAP

8 Hang Power Snatch 40/25

12 T2B

16 Front Rack Lunge