OnRamp Week 3, Day 1

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