CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Shrt1 (No Measure)
Run 200m
10 Push Ups
10 Dowel Dislocates
10 Samson Lunge
10 Ring Rows
10 Sit Ups
Skills
Spend 5min on Kipping, Muscle Ups or HSPUs
Weightlifting
Back Squat (5 x 8 to 60 to 70% e2m)
Metcon
Sura (AMRAP – Rounds and Reps)
10min AMRAP
6 x Hang Power Cleans 40/30
8 x OH Squats 40/30
10 x V Ups
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