Saturday ON RAMP WOD

CrossFit Boro – ON RAMP

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Warm-up

Banded hip opener

1:00m row

2 rounds:

8 Kipping swings

8 WB

8 KBS

Burgener WU

Weightlifting

2 Front squat:

10 min EMOM

Skill Work

6 minutes EMOM:

Odd – 6 Burpees

Even – 12 DU attempts

Metcon (Time)

Buy in – 15 Cal Assault bike

3 RFT:

5 Hang power snatches

10 pushups

15 Ring rows

20 WB 14/10

25 KBS 35/24

Buy out – 30 Cal Row

Mobility

Couch stretch

Barbell quad smash

Blue angel

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