Valerian

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