On Ramp 5-6 – Alex

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

Kipping review

Power Clean

Box Jumps

Metcon

Metcon (Time)

10min AMRAP

Row 300m

5 Cleans

10 Box `jumps

10 Situps