Ramped

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 501 (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Double Crunch x 10

Weightlifting

Power Clean + Front Squat Sequence (6 x 3 e90s work to heavy triple)

1 Power Clean

1 Front Squat

Metcon

Ramped (Time)

3 Rounds for time (20min Time Cap)

10 T2B

15 Push Jerks 60/45

20 Deadlifts 60/45

50 DUs/100 singles

Rx+ 70/55