Shady

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Mob2 (No Measure)

400m Run/Row

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Push Ups x 10

Hollow Rock x 10

Double Crunch x 10

Roll Upper Back – 2 min

Weightlifting

Back Squat (5 x 5 e2m to Heavy)

Metcon

Shady (Time)

Shoulder Press 50/35

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

Rx+ 60/45 + Strict Pull Ups

SG: scale Shoulder Press, assisted pull ups