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

CrossFit

Row 2k

Then…

5 Rounds for of:

  • 20 Wall Balls
  • 20 Slam Balls

Olympic Lifting

Clean shrug (1×3) from the hip, mid-thigh & above knee.

Clean pull (1×3) from the hip, mid-thigh & above knee.

Power Clean (1×3) from the hip, mid-thigh & above knee.

Front Squat (1×3) with 3 second pause at bottom then 10 second count from bottom to top. Adequate rest between reps.

Squat Clean (1×3) from the hip received in the quarter squat, from the mid-thigh received in the half squat & from above knee received in full squat.

* Perform 3 reps in each position with barbell, no added weight.

If time remaining, EMOM for 7 minutes 2 squat hang cleans + jerk at 50% 1RM.