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

CrossFit

4 minutes to complete 3 rounds of:

  • 25 Double Unders
  • 12 Box Jumps
  • 6 Push Press(65/95)
  • *If you complete the 3 rounds before the 4 minutes expire you get a “bonus” 4 minutes to complete 3 more rounds, this process continues until you cannot complete the rounds in the alotted time. IF you complete the 3 rounds before the 4 minutes expire you do not have to wait for the 4 minutes to be up to start your next 3 rounds.

On-Ramp

Skills:

  • Back Squat
  • Power Snatch
  • Wall Balls
  • KB Sumo Hi-Pulls


WOD:

12min AMRAP of:

  • 5 Hang Snatch
  • 10 Wall Balls
  • 15 KB Sumo Hi Pulls