Wednesday Aug 7, 2013

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

CrossFit

21-15-9 of:

• Thrusters (65/95)
• Box Jumps
• HR Pushups

*Run 400m between each round

On-Ramp

Skills:

• Squat
• Power Snatch
• Wall Balls
• KB Sumo Hi Pulls

WOD:

12 min AMRAP of:

• 5 Hang Snatch
• 10 Wall Balls
• 15 KB Sumo Hi Pulls