Rooted

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