OnRamp Week 3, Day 1

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

Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more 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)

5:00 Dynamic

5:00 General Foam Rolling

Strength

1a): Front Squat (5×3)

– rest 60s

1b): Barbell Row (3×5)

– Rest 60s

1c): Thruster (Learn barbell thrusters)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

7 Thrusters

7 Burpees

Rest 60s

AMRAP 3:

7 Thrusters

7 Burpees