Samara

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Kip (No Measure)

Row/Run 400m

KB Swings x 10 (light)

Dowel Dislocates x 10

Samson Lunge x 8

3 Rounds

Strict Cindy

5 Pull Ups

10 Push Ups

15 Squats

Weightlifting

Shoulder Press (6 x 5 e2m work to Heavy)

Metcon

Samara (Time)

21-18-15-9

Thrusters 30/20

KB Swings 24/16

T2B

Time Cap 15min