OnRamp Final-BM

CrossFit Chain Reaction – On Ramp A

Warm-up

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

Skills

Kipping

Back Squat

Rope Climb

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 min

Row 300m

10 KB swings (24/16)

20 Singles

8 Push Ups

8 Pull Ups

10 Sit Ups