*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