Spindles

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Weightlifting

Snatch (High Hang, Hang, Floor OTM 8min 50%)

Metcon

Metcon

Spindles (Time)

For time:

400m Run/Row

20 Ground to Overhead (50/35)

20 Ring Dips

400m Run/Row

20 Ring Dips

20 Ground to Overhead (50/35)

400m Run/Row

Rx+ (60/45)

SG: assisted ring dips reduce weight