OnRamp Final

CrossFit Chain Reaction – On Ramp C


Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Row 400m



Back Squat

Sumo Deadlift HP


Metcon (AMRAP – Reps)

AMRAP 12 min

Row 300m

10 KB swings (24/16)

20 Singles

8 Push Ups

8 Pull Ups

10 Sit Ups

Posted in wod


By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.