Vectorised

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 KB Press

15 Sit Ups

20 Lateral Banded Walks

Skills

Spend 5 min working on skills

Weightlifting

Shoulder Press (5 x 5 e2m 75 to 85%)

Metcon

Vector (Time)

1-2-3-4-5-6-7-8-9-10

Pwr Snatch 40/25

Pull Ups

Rx+ 50/35 and CTB Pull Ups