Rocky

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core 1 (No Measure)

Tabata Hollow Hold and Plank

Double Crunch x 15

Dowel Dislocates x 10

Row/Run 400m

Weightlifting

Pendlay Row (5 x 5 e2m inc weight)

Metcon

Rocky (Time)

3 rounds for time

400m Run

Clean and Jerk x 15 60/45

T2B x 9

Rx+ CJ 70/55

SC: scale weight, knee raises