Thursday Aug 1, 2013

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

CrossFit

10 Rounds for Total Reps of:

• 20s ME KB Swings
• 10s Rest
• 20s ME Pullups
• 10s Rest
• 20s ME Burpees
• 10s Rest

Olympic Lifting

15 min to Establish a 3 Rep Max Clean and Jerk

Then...

A.) Front Squat 1x560%, 1x5@65%, 2x5@70%

*Rest 60s b/t sets

B.) Hang Clean Hi-Pulls-heaviest possible

*Rest 60s b/t sets