CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up A2 (No Measure)
Row/Run 200m
10 Lat Activation Pull Ups
10 Push Ups
10 OH Squats
10 KB Swings
10 Dowel Dislocates
10 KB Press
15 Sit Ups
20 Lateral Banded Walks
Skills
5 min weak Skills
Weightlifting
Push Jerk (5 x 6 @ 75% e2m)
Metcon
Relay19 (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 10
12 Hang Power Cleans 50/35
20 Wall Balls 20/14
24 Box Jumps 24/20
Individual
AMRAP 10
6 Hang Power Cleans 50/35
10 Wall Balls 20/14
12 Box Jumps 24/20
Rx+ Hang PC 60/45 Wall Balls 30/20 Box Jumps 30/24
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