On Ramp Class Six

CrossFit Wachusett – On Ramp

Warm-up (No Measure)

3 Rounds:

– 250m Row

– 10 Spiderman Crawl

– 5 Push-ups

– 10 Shoulder Dislocates

– 10 Walking Lunges

Class Movements

– Pike Push-up & Handstand Push-up

– Ring Dip & Triceps Dip

– Pistol Squat & Scales

Heavy Front Squat

10 miin:

– Work up to a heavy single front squat

Fran (Time)

For Time:

21-15-9

– Thrusters (95#/65#)

– Pull-ups

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