OCR1 – 27/01/2016

CrossFit Chain Reaction – On Ramp A

Warm-up

OCR1 – WU (No Measure)

Row 400m

2 Rounds

10 Dowel Dislocates

10 Ring Rows

10 Samson Lunges (5 each leg)

10 Push Ups

Gymnastics

Pull-ups (5 x 5 e2m)

Metcon

Metcon (Time)

4 Rounds for Time

10 Wall Balls 20/14

12 T2B

14 Box Jumps 24/20

2 Rope Climbs

Metcon (No Measure)

Tabata Hollow Hold/Plank