S&C – Zoe – 25/05/2016

CrossFit Chain Reaction – Open Gym

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Weightlifting

Deadlift (5 – 5 – 3 – 3 -1 – Work to Heavy E2M)

Metcon

Manson (AMRAP – Reps)

4 Rounds

3 Min Amrap

15 Wall Balls 20/14

Max Power Cleans

Rest 1min after each round

Rx Weight for clean

Round 1 – 40/25

Round 2 – 45/27.5

Round 3 – 50/30

Round 4 – 55/35

Score is total no of cleans