On Ramp 4 – 2018

CrossFit Chain Reaction – On Ramp A

Warm-up

OR2 WU (No Measure)

Row 400m

ring rows x 10

KB Swings x 10

Air Squats x 10

Push Ups x 10

dowel dislocates x 10

Sit Ups x 10

Skills

Wall Balls

Pull Ups

Kipping

Cleans

Metcon

Metcon (AMRAP – Rounds)

4 Rounds

8 Hang Power Cleans

10 Box jumps

10 Situps

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