S&C 02062016- Lee

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