CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
200m Run/Row
2 Rounds
Walkouts x 3
Samson Lunge x 6
Dowel Dislocates x 10
KB Swings (light) x 10
Double Crunch x 10
Conditioning
Push-ups (Max Push Ups 4:00min)
Weightlifting
Overhead Squat (5 x 5 e2m work to 80%)
Metcon
Valerian (Time)
4 rounds
Run 400m
6 HSPUs
8 Front Squats 50/35
12 T2B
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