Sat Morn 12/03/2016 – FGB

CrossFit Chain Reaction – Oly Lifting

Warm-up

Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Metcon

Metcon (AMRAP – Reps)

Three rounds of:

Wall-ball Shots (Reps) 14

Sumo deadlift high-pull (Reps) 16kg

Box Jumps, 20″ (Reps)

Row (Calories)

1-minute rest

3 rounds For Reps