Shank

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Banded Pull Aparts x 20

Roll Quads and Hamstring 2min

Weightlifting

Back Squat (5 x 5 e2m 75 to 85%)

Metcon

Shank (Time)

7 RFT

7 Pwr Snatch 40/25

7 OB Burpees

7 Pull Ups

Rx+ CTB Pull Ups