On Ramp 5

CrossFit Amoskeag – On Ramp

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Warm-up

Metcon (No Measure)

PVC DROMS

Metcon (No Measure)

PVC mid hang power snatch progression

Barbell mid hang power snatch + OHS progression

Metcon (No Measure)

Dumbbell Thrusters 101

Metcon

Metcon (Time)

For Time:

Row 500

21 DB Thrusters

Row 400

15 DB Thrusters

Row 300

9 DB Thrusters

Cap @ 15min