Wednesday July 31, 2013

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

CrossFit

Back Squat: 1x10@60%, 1x8@65%, 1x8@70%, 1x8@75%

*Rest 90s b/t sets

Then...

12 min AMRAP:

• 4 Hang Power Cleans(65/95)
• 8 Thrusters(65/95)
• 12 Ring Dips

On-Ramp

Skills:

• Deadlift
• Push Press
• Med Ball Cleans
• Abmat Situps

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WOD:

4 Rounds for Time::

• 5 Deadlifts
• 10 Med Ball Cleans
• 15 Situps