On Ramp Class Five

CrossFit Wachusett – On Ramp

Warm-up (No Measure)

3 Rounds:

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

– 10 Grasshopper

– 10 Ring Row

– 10 Scorpion

– 10 Wall Facing Squats

Weightlifting

– Squat Clean

– Split Jerk

Metcon (AMRAP – Rounds and Reps)

10 min:

– Heavy Clean & Jerk

5 min AMRAP:

– 10 Clean & Jerk (95#/65#)

– 10 Box Jump

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