OnRamp Week 4, Day 1

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Run 400m with a medball

Then, with PVC:

10 Pass Throughs

10 Around the World

10 Presses

10 Deadlifts

10 Back Squats

10 Good Mornings

Strength

1a): Front Squat (5×5)

– Rest 60s

– Heavier than last week

1b): DB Hammer Curls (3×10)

– Rest 60s

Metcon

Metcon (Time)

For Time (8:00 cap):

21-15-9

Wallballs

*Run 100m after each set