Hoot

CrossFit Chain Reaction – CrossFit

Warm-up

Warm-up – Sensory (No Measure)

2 Rounds

Row/Bike 1min

Dowel Dislocates x 10

Samson Lunge x 10

Kip Swings x 5

Air Squats x 10

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Conditioning

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting

Hang Power Snatch (e90s x 3reps work to 75% 10rounds)

Metcon

Hoot (AMRAP – Rounds and Reps)

4 Rounds of :

AMRAP 3min

Hang Power Clean x 3 start @ 60%

Power Clean x 3

Box Jumps x 8

rest 1min after each 3min round and increase weight by about 5%