CrossFit Chain Reaction – CrossFit
Warm-up
Warm-up 1 (No Measure)
Run/Row 400m
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
Weightlifting
Snatch Balance (3 reps @ 65%,70%, 75%,80% e2m)
Snatch Sequence (emom x 10 @ 80% High Hang Snatch)
1 High Hang snatch
1 Hang Snatch
1 Snatch
Metcon
Semantics (Time)
AMRAP 15m
6 HSPUs
8 Ring Dips
12 Taters 24/16
18 Double Crunch
Scale: 3 Wall Walks
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