Monday Aug 12, 2013

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

CrossFit

Back Squat: 1x8 @ 65%, 1x8 @ 70%, 1x6 @ 80%, 1x6 @ 85%

Then...

15 min AMRAP:

• 20 Pullups
• 20 Sit Ups
• 20 Burpees

On-Ramp

Skills:

• Rower
• Air Squats
• Pullups / Ring Rows
• Abmat Sit-ups

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WOD:

For Time:

500m Row

21-15-9 of:

• Pullups / Ring Rows
• Air Squats
• Abmat Sit-ups