Ronson

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

Bar hang max 1min

Skills

5 min

Weightlifting

Overhead Squat (5 x 6 e2m to 80%)

Metcon

Ronson (AMRAP – Rounds and Reps)

AMRAP 3min

3 Power Snatch 40/25

6 Push Ups

9 Air Squats

rest 2 min

3 Power Snatch 45/30

6 Push Ups

9 Air Squats

rest 2min

3 Power Snatch 50/35

6 Push Ups

9 Air Squats