On Ramp Class Three

CrossFit Wachusett – On Ramp

Warm-up (No Measure)

3 Rounds:

Jump Rope – 10 Single, 10 Left & Right, 10 Bell Swing, 10 Skiier

10 Spiderman Lunges

10 Wall Facing Squats

Weightlifting

Deadlift

Sumo High-pull Deadlift

Medicine Ball Clean

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Jump Rope (Single or Double Unders)

10 KB Swings (35#/25#)

10 Wall Ball (14#/10#)

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