On Ramp 5-6 – AA

CrossFit Chain Reaction – On Ramp A

Warm-up

Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Skills

Kipping review

Power Clean

Box Jumps

Metcon

Metcon (AMRAP – Rounds)

10min AMRAP

Row 300m

5 Cleans

10 Box jumps

10 Situps

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