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
Pendlay Row (5 x 5 work to heavy e2m)
Metcon
Cycling (AMRAP – Reps)
emom 10min
5 Clean and Jerks 50/35 touch and go
rest 2 min
emom 6min
odd Sit Ups
even plank
Score is the number of Sit Ups. Sit Ups don’t count if you don’t hold plank for 1min during even minute following.
Rx+ C&J 60/45
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