On Ramp 4 – AJ

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

Med ball Clean

Box Jumps

Metcon

Metcon (AMRAP – Rounds)

4 Rounds

8 Cleans

10 Box jumps

10 Situps