*An RSVP is required no later than 10PM the previous night for 5AM “Olympic Lifting” AND “On-Ramp” classes
CrossFit
10-9-8-7-6-5-4-3-2-1 of:
- Kb snatch + oh squat(alt arms)
- Split jumps
- Ab mat sit-ups
* adequate rest
Then as a class: 2 min slam ball cash out
Olympic Lifting
- 1a. 3×5 Snatch Grip Hang Hi-Pulls (heaviest possible)
- Rest 60s B/T Sets
- 1b. 3×5 Snatch Balance (heaviest possible)
- Rest 60s B/T Sets
Then…
5×1 2 Position Snatch (floor, hang) heaviest possible, unbroken
