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
Recent Comments