Roots

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row 400m

Dowels dislocates x 10

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting

Shoulder Press (5 x 5 work to heavy e2m)

Metcon

Roots (AMRAP – Rounds and Reps)

AMRAP 20min

400m Run

30 Wall Balls

15 KB Swings 24/16

10 Sumo Deadlift High Pull 40/25