BP On-Ramp Week 4, Day 3

CrossFit Feral – NW – OnRamp to CrossFit


Warm-up (No Measure)

Dynamic Warm-up

X-band Walks (10 steps each direction)


1a): Sumo Deadlift (3×5)

– Rest 60s

1b): Single Arm DB Push Press (3×6 each arm)

– Rest 60s


Spend time working on jumping/box jump technique. Start on 15″ boxes or stacked plates for comfort. Decide whether you will jump or step-up in the metcon.

Metcon (AMRAP – Rounds and Reps)


200 meter Run

7 Box Jumps OR 14 Step-ups

10 Russian KBS

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