On Ramp 4 – J

CrossFit Chain Reaction – On Ramp A

Warm-up

OCR WU 2 (No Measure)

Row 200m

Pole Squats x 10

Dowel Dislocates x 10

Light KB Swings x 10

Sit Ups x 10

Skills

Power Clean

Metcon

Metcon (Time)

2 Rounds

8 Cleans

10 Squats

10 Situps

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