Monday July 15, 2013

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

CrossFit

Back Squat 4x3 @90% Rest 2mins b/t sets

Then...

• 400m Run
• 50 Pullups
• 400m Run
• 50 Pushups
• 100 Double Unders(300 Singles)
• 50 T2B

On-Ramp

Skills:

• Rower
• Squats
• Pull Ups
• Push Ups

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WOD:

500M Row

21-15-9 of:

• Pull Ups
• Squats
• Push Ups

500M Row