On Ramp 6

CrossFit Amoskeag – On Ramp

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Warm-up

Row 500 m

Banded Shoulder stretches

PVC Pass Through

PVC Windmill

Snatch Intro

PVC mid hang power snatch progression

Barbell mid hang power snatch + OHS progression

Dumbbell Thruster Intro

2-3 x 5

Metcon (Time)

For Time:

Row 500

21 DB Thrusters

Row 400

15 DB Thrusters

Row 300

9 DB Thrusters

Cap @ 15min