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
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