BP OnRamp Week 2, Day 3

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

The Feral Fitness Challenge kicks off on Saturday 9/22 and will run through Thanksgiving EVE, just in time to enjoy your favorite holiday dishes. You may join up until the start day and payment for this one ($12) is due at time of registration. Use the link for for information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

X-Band Walks 10 steps each direction

Strength

1): Deadlift (3×5)

2): DB Snatch (3×5 each)

Metcon

OnRamp Week 2, Day 3 (Time)

For Time (11:00 cap):

Row 500m

40 Air Squats

30 ABMAT Sit-ups

20 Ring Rows