On Ramp 5-6 -7

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

Power Clean review

Push Jerk

Kipping

Rope Climb Technique

Metcon

Metcon (Time)

Run 400m

30 Lunges

15 Ring Rows

15 Thrusters

15 KTE

Run 400m