Response

CrossFit Chain Reaction – CrossFit

Warm-up

WU_Mob101 (No Measure)

Row 400m/ Airbike 20Cal

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Roll Quads 2min

Roll Calves 2min

Weightlifting

Front Squat (5-5-3-3-2-1 e2m build to heavy single)

Metcon

Response (Time)

For Time Time Cap 20 min

50 Wall Balls

15 Power Snatch 40/25

40 KB Swings 24/16

15 Power Snatch

30 Pull Ups

15 Power Snatch

20 T2B

400m Run

Rx+ 50/35