*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.
