*An RSVP is required no later than 10PM the previous night for 5AM “Olympic Lifting” AND “On-Ramp” classes
CrossFit
“12 Days of Christmas in July”
For Time:
- 1 Power Clean(95/135)
- 2 HSPU
- 3 Front Squats(95/135)
- 4 Sumo Hi Pulls(95/135)
- 5 CTB Pullups
- 6 Box Jumps
- 7 Slam Balls
- 8 Push Ups
- 9 Wall Balls
- 10 KB Swings
- 11 Deadlifts(95/135)
- 12 Thrusters(95/135)
* After Completing the first movement go to back to 1 and begin again adding the next movement.
EG: 1 Clean, then 1 Clean and 2 HSPU, then 1 Clean-2 HSPU-3 Front Squats… and so on until you get to the 12 Thrusters
On-Ramp
Skills:
- Overhead Squat
- Power Snatch(review)
- Barbell Sumo Hi Pulls
- Slam Balls
- Burpees
WOD:
3 Rounds for time:
- 6 OH Squats
- 8 Burpees
- 12 Slam Balls
