Ramsey

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10
Plank 50sec

Skills

Spend 15 min on weak skills

Metcon

Ramsey (No Measure)

Min 0 to 5

3 Strict HSPU or 1 wall walk

4 – 8 Ring Dips

rest 2min

Min 6 to 10

10 sec Ring Support Hold

5 – 10 inverted bar or ring row

rest 2min

Min 11 to 15

emom

4 Strict Pull Ups