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

CrossFit

10 Rounds for Total Reps of:

  • 20s ME KB Swings
  • 10s Rest
  • 20s ME Pullups
  • 10s Rest
  • 20s ME Burpees
  • 10s Rest

Olympic Lifting

15 min to Establish a 3 Rep Max Clean and Jerk

Then…

A.) Front Squat 1×560%, 1×5@65%, 2×5@70%

*Rest 60s b/t sets

B.) Hang Clean Hi-Pulls-heaviest possible

*Rest 60s b/t sets