On Ramp 5-6 – S

CrossFit Chain Reaction – On Ramp B

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

Push Jerk review

Kipping review

Power Clean

Rope Climb Technique

Metcon

Metcon (Time)

10min AMRAP

Run 400m

5 Cleans

10 Wall Balls

10 Box `jumps

10 Situps