Shay

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Weightlifting

Single Leg DeadLift (5 x 5 e2m each leg work to heavy)

Metcon

Shay (Time)

4 Rounds for Time

30 DUs

16 KB Swings

12 Thrusters 50/35

Conditioning

Conditioning 4 (No Measure)

3 Rounds

30 Sit Ups

Hanging L Sit (20sec each)