Shamus

CrossFit Chain Reaction – CrossFit

Warm-up

OR2 WU (No Measure)

inchworms x 3

ring rows x 10

bar hang x 20sec

dowel dislocates x 10

samson lunge x 8

double crunch x 10

Weightlifting

Back Squat (6 x 6 @ 80%)

Metcon

Shamus (Time)

4 Rounds for Time

6 HSPUs

10 T2B

12 Box Jumps

30 DU’s