Thursday July 25, 2013

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

CrossFit

"Death by Burpee"

• 1 burpee at 0:00
• 2 burpee at 1:00
• 3 burpee at 2:00
• 4 burpee at 3:00
• 5 burpee at 4:00
• 6 burpee at 5:00
• 7 burpee at 6:00
• 8 burpee at 7:00
• * Continue in kind until you can no longer continue.

Olympic Lifting

5 min EMOM of : 2 Snatches(full squat) @ 80%

Then...

As soon as the clock hits 5:00mins perform a 2 min AMRAP of Max Snatches(full squat)@80%

• 1a) 3x5 Pendlay Rows (heaviest possible)
• Rest 60s B/T Sets
• 1b) 3x5 Snatch Grip Behind the Neck Push Press (heaviest Possible)
• Rest 60s B/T Sets