On Ramp 2AO

CrossFit Chain Reaction – On Ramp A

Warm-up

OCR1 – WU (No Measure)

Row 400m

10 Dowel Dislocates

10 Ring Rows

10 Squats

5 Push Ups

10Sit Ups

Skills

Review Squat

Review Deadlift

Kipping

Knees 2 Elbow

Metcon

Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 5 (Banded)

Wall Balls x 10

KTE x 8