OnRamp Week 3, 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

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)

Dynamic Warm-up

*Same as last week, but include a

few new dynamic movements as

well as X-Band Walks x 10 steps

each direction

Strength

1a): Deadlift (4×5)

– rest 60s

– increase weight as last week

1b): DB Push Press (3×5)

– rest 60s

– slightly heavier than last week

Metcon

Metcon (2 Rounds for reps)

EMOM 12

Minute 1: 30 sec max cal row

Minute 2: 30 sec max rep KBS