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

CrossFit

EMOM for 5 minutes: 2 Clean & Jerks @75%

Then…

4 Rounds for Time of:

  • 10 Hang Squat Cleans @ 50%
  • 20 AbMat Situps
  • 10 KB Snatch
  • 10 Push Press(same weight as hang squat cleans)
  • 20 Jump Lunges (alt. Legs)

On-Ramp

Skills:

  • Power Cleans
  • Wall Balls
  • Box Jumps


WOD:

8 Min AMRAP:

  • 4 Power Cleans
  • 8 Wall Balls
  • 12 Box Jumps