CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
row/run 200m
Dowels dislocates x 10
Good Mornings x 10
Samson Lunge x 10
Push Ups x 10
Ring Row x 10
Wall Squats x 10
DB/KB Press x 10
Sit Ups x 10
Skills
10 min work on weak skills
Weightlifting
Front Squat (5 x 8 e2m Set 1-3 60% Set 4-5 65%)
Metcon
Spigot (Time)
2 Rounds for Time:
30 Clean and Jerks 50/35
25 Sit Ups
Rx+ 60/45 and GHD SUs
Time Cap 15min
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