Spectre

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Skills

Spend 10min on Kipping and Muscle Up Techniques

Weightlifting

Clean and Jerk Seq 1 (6 rounds 2 reps e2m @ 70% Push Jerk)

Power Clean,

Push Jerk,

Front Squat,

Hang Squat Clean,

Split Jerk

Metcon

Spectre (AMRAP – Rounds and Reps)

AMRAP 10min

21 Wall Balls 20/14

21 KB Swings 24/16

Rx+ Wall Balls 30/20 and KB32/24