*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