Spigot

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