Week 3 of the Paleo Challenge! Remember to turn in those food logs today.
Keep up the great work, you all are incredible!
Clean & Jerk
5×1
WOD:
100 Burpees

Deadlift
3×3
WOD:
5 Rounds
———————
5 Deadlift
10 Burpees
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Clean
5×1
WOD:
1000 m Row!!!

Push Jerk
5×1
WOD:
3 Rounds
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Max Effort Pull ups
Rest b/w each max.
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Followed by 50 total GHD

Snatch
3-2-1-1-1
WOD:
4 Rounds
————————
10 TGU
100 m Sprint
———————–

The Paleo Challenge has begun! The winners will receive a free month of Crossfit. Stick with it!

The next On-Ramp class will begin Tuesday Feb 9th. Email jordan@crossfitatm.com for more information!

For those participating the Paleo Challenge: Remember to turn in your food log at the box or via email (jordan@crossfitatm.com). Also, make sure you take those before photos! Keep up the good work!
WOD:
“The Chief”
As many rounds as possible in 3 min of the following.

3 Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of [...]

“Fight Gone Bad”
Happy Friday
3 rounds, 1 min at each station

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
REST

Power Snatch
5×1
WOD:
5 Rounds
———————
5 Power snatch
20 Double Unders
———————-

Deadlift
5×3
WOD:
4×400m
Sprints