CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up- Shldr-legs (No Measure)
Light DB Press x 10
Ring Rows x 10
Dowel Dislocates x 10
Samson Lunge x 10
OH Squats x 10
Weightlifting
Shoulder Press (5-5-5-3-3-3 – 55% 60% 65% 70% 75% 80% e2m)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
43kg, 30kg
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