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

CrossFit

For Total Time:

20 Cal Row

10/8/6/4/2 of:

  • KB Snatch (alt arms)
  • HSPU
  • T2B

*Rest 1:1

20 Cal Row

9/7/5/3/1 of:

  • KB Snatch (alt arms)
  • C2B Pullups
  • V-ups

Olympic Lifting

5 min EMOM of : 2 Cleans(full squat) and 1 Jerk@ 75%

Then…

As soon as the clock hits 5:00 mins perform a 2 min AMRAP of Max Clean and Jerks (full squat)@75 %

  • 1a) 3×3 1 1/4 Front Squats (heaviest possible)
  • Rest 60s B/T Sets
  • 1b) 3×3 Hang Clean Hi Pulls@ 110% of max
  • Rest 60s B/T Sets