Tuesday July 30, 2013

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

CrossFit

For Time:

• Row 40 Cals
• 20 HR Pushups
• 10 Abmat sit-ups
• 80 Double Unders
• 20 HR Pushups
• 10 Abmat sit-ups
• 80 Double Unders
• 20 HR Pushups
• 10 Abmat sit-ups
• Row 40 Cals
• 20 HR Pushups
• 10 Abmat sit-ups

Olympic Lifting

15 minutes to Establish a 3 Rep Max Snatch

Then…

• A.) 5×2 Snatch First Pull(stop at top of knee)-heaviest possible
• Rest 60s B/T Sets
• B.) 5×5 Bent Over Rows-heaviest possible
• Rest 60s B/T Sets