*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
