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

CrossFit

Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

Then…

15 min AMRAP:

  • 20 Pullups
  • 20 Sit Ups
  • 20 Burpees

On-Ramp

Skills:

  • Rower
  • Air Squats
  • Pullups / Ring Rows
  • Abmat Sit-ups


WOD:

For Time:

500m Row

21-15-9 of:

  • Pullups / Ring Rows
  • Air Squats
  • Abmat Sit-ups