*An RSVP is required no later than 10PM the previous night for 5AM “Olympic Lifting” AND “On-Ramp” classes

CrossFit

1a. 3×3 Push Press (heaviest Possible)

Rest 60s B/T Sets

1b. 3×3 Clean 1st Pulls(stop @ knee) heaviest possible

Rest 60s B/T Sets

Then…

For Time:

  • 30 Power Clean & Jerk w/OH Lunge on each leg (95/135)
  • *perform clean, then jerk, with barbell still overhead do a lunge on right leg, lunge on left leg

On-Ramp

Skills:

  • Hang Cleans
  • Front Squats
  • Thrusters
  • Ring Rows


WOD:

8 Min AMRAP:

  • 4 Hang Cleans
  • 8 Thrusters
  • 12 Ring Rows