OnRamp Week 1, Day 3

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up in a Circle

Strength

1): Goblet Squat (3×5)

2): Deadlift (3×5)

3): Push Jerk (3×5)

Skill

Discuss Rowing Technique

Metcon

OnRamp Week 1, Day 3 (Time)

3 RFT w. a partner (15:00 cap):

– 100 meter Farmer Carry

– 500 meter Row

*One person works. Split in half.