Raven

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Tense (No Measure)

run/row – 200m

Dowel Dislocates x 15

3 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats

Weightlifting

Push Jerk (5 x 5 e2m work to 80%)

Metcon

Raven (AMRAP – Reps)

3 Rounds of Min at each station

1: Wall Balls 20/14

2: AirBike Cals

3: Box Jumps/Step Ups

4: DB Snatch 50/35

5: KB Swings 24/16

Scale: Change KB Swings for rest

Midline Conditioning (No Measure)

emom 5 min

4-8 strict T2B