*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