On Ramp 8+9 – L

CrossFit Chain Reaction – On Ramp A

Warm-up

Warm Up – Core 1 (No Measure)

Tabata Hollow Holds and Plank

Double Crunch x 15

Dowel Dislocates x 10

Lunge x 10

Push Ups x 10

Skills

Pull Ups

Rowing

Kipping

Power Snatch

Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10 mins

Snatch x10

Goblet Lunge x 20

Rope Cimb x 1