Monday Aug 5, 2013

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

CrossFit

Back Squats: 1×10 @ 60%, 1×8@ 70%, 1×8 @ 75%, 1×8 @ 80%

*Rest 90s b/t sets

Then…

3 Rounds for time:

• 10 HSPU
• 40 KB Swings
• 20 T2B

On-Ramp

Skills:

• Clean
• Push Jerk
• KB Swings
• Knee 2 Elbows

WOD:

For Time:

8,7,6,5,4,3,2,1 of :

• Clean & Jerk
• KB Swings
• K2E