CrossFit Chain Reaction – Open Gym
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
Weightlifting
Clean (5 x 4 work to heavy )
Metcon
Snack (AMRAP – Reps)
Rx: AMRAP 10 min of:
2 reps hang snatch (35/45),
2 reps overhead squats (35/45)
2 reps box jumps
then 4 reps each then 6 reps each and so on for the duration of the AMRAP.
Score = Last round completed successfully + no of additional reps ie: 10 + 8 snatches
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