CrossFit Chain Reaction – CrossFit
Warm-up
Warm-up (No Measure)
Run/Row 400
Hollow Rocks x 10
Deadlift x 10 (empty bar)
Shoulder Press x 10 (empty bar)
Good Mornings x 10 (hold bottom position for count of 5)
Dowel Dislocates x 10
Weightlifting
Squat Clean (6 x 4 start at 60% then work to heavy)
Metcon
Rooted (Time)
5 Rounds (15 min time cap)
5 HSPU
10 Deadlifts 80/55
10 Pull Ups
add 10sec for each rep not completed
SG: 2 x Wall Walks
Reduce weight of deadlift
Assisted Pull Ups
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