On Ramp 4 to 5 – R

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

Box Jumps

Burpees

Skipping

Push Jerk (5 x 5 @10%)

Metcon

Metcon (Time)

4 Rounds

Singles x 40

Box Jumps x 10

Burpees x 5

KTE x 5

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