*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes
CrossFit
4 minutes to complete 3 rounds of:
- 25 Double Unders
- 12 Box Jumps
- 6 Push Press(65/95)
- *If you complete the 3 rounds before the 4 minutes expire you get a "bonus" 4 minutes to complete 3 more rounds, this process continues until you cannot complete the rounds in the alotted time. IF you complete the 3 rounds before the 4 minutes expire you do not have to wait for the 4 minutes to be up to start your next 3 rounds.
On-Ramp
Skills:
- Back Squat
- Power Snatch
- Wall Balls
- KB Sumo Hi-Pulls
WOD:
12min AMRAP of:
- 5 Hang Snatch
- 10 Wall Balls
- 15 KB Sumo Hi Pulls
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